The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life Read Online Free Page A

carbohydrates are not the same, all fats are not the same. Some are good, some are bad, and some are really terrible.
    Good fats are the unsaturated fatty acids our bodies need to survive. Unsaturated fats are either monounsaturated or polyunsaturated. Monounsaturated fats can be found mainly in olive, peanut, avocado, and canola oils. There are two types of polyunsaturated fats—omega-3s and omega-6s. Omega-3s are found in some nuts; flaxseed and other seeds; and all seafood, especially fatty cold-water fish such as salmon, tuna, sardines, and herring. Omega-6 fats are found in corn, safflower, and sesame oils and also in grains. Both omega-3s and omega-6s are called essential fatty acids because they are required by the body and must be obtained through food sources or supplementation.
    Omega-6 fats are dependent on interactions with omega-3s for their optimal health benefits, but omega-6s are considered good fats only when consumed in moderation and in proper proportion with omega-3s. A normal ratio of omega-6s to omega-3s in a healthy diet should be about 2–4:1. Currently, most Americans’ ratios are more like 15–17:1, largely because we eat a lot of omega-6-rich oils and a lot of grain-fed beef in this country, and grains contain omega-6s. (Grass-fed cattle and wild game, which eat a more natural diet, have relatively more omega-3s.) When too many omega-6 fats are consumed, they tend to be proinflammatory, whereas omega-3 fats are anti-inflammatory. Because we are getting too many omega-6s and not enough omega-3s, as a society we have, in a sense, become hyperinflamed. And, as more studies are showing, this constant state of inflammation can cause or exacerbate a range of health problems, from heart attack and cancer to Alzheimer’s disease.
    Although I don’t generally recommend dietary supplements (I prefer that you get your nutrients from whole foods), I make an exception when it comes to omega-3s. In fact, to make up the shortfall, I recommend a fish-oil supplement for most people, especially those who don’t eat fish at least twice weekly.
    The two active ingredients to look for in omega-3 or fish-oil supplements are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). If you read the supplement label, you will see the amount of these nutrients listed in milligrams (mg). You should take between 1,000 and 2,000 milligrams of EPA and DHA daily, with the approval of your doctor. For some conditions, such as a severe elevation in triglycerides, higher doses are recommended. Interestingly, DHA is present in large quantities in the brain and has been added to many brands of infant formula since 2002.
    We do need to be a little careful, however, even with the good fats. As good as they are, they are also calorie dense and should be consumed judiciously during all phases of the South Beach Diet. I suggest that you limit added oils to approximately 2 tablespoons per day (no, you don’t have to eat your salads dry!) and limit nuts to about ¼ cup a day. While many nuts do contain good fats, it’s too easy to unconsciously eat way too many.
    Avoid the Bad Fats

    Bad fats include saturated fats (often referred to as animal fats), which are found primarily in fatty cuts of beef, lamb, and pork; in poultry with the skin; and in full-fat dairy products. There are also plant sources of saturated fats, including coconut, palm, and palm kernel oils, but the jury is still out on how bad they are. In fact, research suggests that some of these plant oils may have health benefits. The really bad fats are trans fats, which are created when manufacturers add hydrogen to vegetable oil—a process called hydrogenation—to increase the shelf life and stability of foods. Trans fats can be found in stick margarines (but not in most soft tub or liquid margarines), vegetable shortenings, foods fried in hydrogenated oils, and many packaged snack foods containing hydrogenated or partially hydrogenated oils.
    Most bad fats,