Participants ate one of the three aforementioned dietary patterns in 3 separate phases of the trial, including (1) Screening, (2), Run-in and (3) Intervention. In the screening phase, participants were screened for eligibility based on the combined results of blood pressure readings. In the 3 week run-in phase, each subject was given the control diet for 3 weeks, had their blood pressure measurements taken on each of five separate days, gave one 24-hour urine sample and completed a questionnaire on symptoms. At this point, subjects who were compliant with the feeding program during the screening phase were each randomly assigned to one of the three diets outlined above, to begin at the start of the 4th week. The intervention phase followed next; this was an 8-week period in which the subjects were provided the diet to which they had been randomly assigned. Blood pressures and urine samples were collected again during this time together with symptom & physical activity recall questionnaires. The first group of study subjects began the run-in phase of the trial in September 1994 while the fifth and final group began in January 1996. Each of the three diets contained the same 3 grams (3,000 mg) of sodium, selected because that was the approximate average intake in the nation at the time. Participants were also given two packets of salt, each containing 200 mg of sodium, for discretionary use. Alcohol was limited to no more than two beverages per day, and caffeine intake was limited to no more than three caffeinated beverages.
The South Beach Diet was developed in the mid-1990s by celebrity doctor Arthur Agatston with the assistance of Marie Almon, the former chief dietitian at Mount Sinai Medical Center in Miami Beach, Florida. Originally called the Modified Carbohydrate Diet, the plan was renamed the South Beach Diet after the South Beach neighborhood in Miami Beach near Agatston's practice.
The military diet is also sometimes called the “3-day military diet” due to how it restricts calories for three days of the week. The diet is split into two parts over a one-week period: for three days straight you limit your calorie intake while you adhere to the diet’s strict meal plan, and then for the next four days you “take off” from the diet and eat normally.
"Before the birth of my second child, my max weight was 241 pounds. I had gained double the weight with my second pregnancy, but had just accepted the weight gain as being healthy for myself and my baby girl. I was thinking that I would be able to lose it with no problem. Then, at my six week postpartum checkup, I was only down to 216 pounds. I thought to myself, "OK, now that it's been six weeks since my baby was born, I can get back on my exercise routine and lose this weight. No more of those, 'You just had a baby' excuses." Well, I got lazy, and my eating habits didn't change as I thought they would. I would catch myself eating double portions and getting second helpings to the cake, cookies, and all the other "good" stuff.
The DASH diet and the control diet at the lower salt levels were both successful in lowering blood pressure, but the largest reductions in blood pressure were obtained by eating a combination of these two (i.e., a lower-salt version of the DASH diet). The effect of this combination at a sodium level of 1,500 mg/day was an average blood pressure reduction of 8.9/4.5 mm Hg (systolic/diastolic). The hypertensive subjects experienced an average reduction of 11.5/5.7 mm Hg. The DASH-sodium results indicate that low sodium levels correlated with the largest reductions in blood pressure for participants at both pre-hypertensive and hypertensive levels, with the hypertensive participants showing the greatest reductions in blood pressure overall.
While the South Beach Diet focuses on healthy eating overall, some phases are pretty extreme, and its total elimination of refined carbs and white sugar makes it difficult for some people to follow. You may need to muster up major willpower to stick to the program and see significant long-term results. That said, the South Beach Diet provides the essential online tools – including tracking features and an active member community – to provide the encouragement and support you need to succeed.
The best way to avoid these foods is to shop around the edges of the grocery store and minimize the number of processed, packaged foods in the middle. Sticking with "real" food in its whole, minimally processed form is the best way to eat well for diabetes. People with type 2 diabetes who eat a healthy diet pattern like the ones discussed here reduce the risk of complications that stem from high blood sugar, like cardiovascular disease and obesity.
One-fourth of your plate (or about 1 cup's worth) should be dedicated to nutrient-dense carbohydrates, such as brown rice, quinoa, faro, beans, sweet potato, etc. And lastly, the last fourth of your plate may contain a lean protein, such as chicken, fish, lean beef, or tofu. Understanding the best quality sources of carbohydrates, protein, and fat will help you to keep full and improve your blood sugar control.
Joel and Sheila stake out Loki and debate the possibility that he was turned into a zombie. With no resolution they go to a party at Dan’s house and Joel has to lie to Dan about Loki. Sheila realizes she left a pen with her contact information at Loki’s house. Abby and Eric have a hard time recovering from the kiss. Dan wants Joel to kill another guy who he claims is a bad guy but when Sheila goes to kill him it turns out to be the guy Lisa is having an affair with and she does not kill him. Abby and Eric plant a flash bang in Dan’s rose garden to freak him out. In the process they find a stash of money concluding Dan is a dirty cop. Joel runs into Loki’s friends and is held hostage. They knock him out but he is OK and he finds the pen. Joel and Sheila decide they are going to do everything together moving forward. Joel confronts Dan telling him he will not be killing people for him anymore. They get into a fight and Joel kills him with a shovel.