South Beach Diet
The South Beach Diet was written by Dr. Arthur Agatston, MD, cardiologist and associate professor of medicine at the University of Miami’s Miller School of Medicine. His original plan was to help heart disease patients by improving their cholesterol and insulin levels through diet. Dr. Agatston didn’t set out to create a popular weight loss plan, however, his patients’ great results lead him to make his approach public in 1995.
The South Beach Diet is comprised of low-GI foods since they don’t cause significant fluctuations in blood sugar levels. This reduces the risk of spikes and crashes in energy, and subsequent cravings for high-fat and/or high-sugar foods. Snacks are required two times per day in order to ensure blood sugar levels remain stable. Agatston’s approach is comprised of three phases:
Phase 1:
Phase 1 lasts two weeks and is intended to eliminate sugar cravings and stabilize blood sugar levels. This phase includes nutrient-dense, fiber-rich vegetables, lean protein, low-fat dairy, eggs, and healthy fats. Foods to avoid include high-starch vegetables and processed carbohydrates, such as pasta, rice, and bread, since they break down quickly and cause a spike in blood sugar levels. Alcohol is forbidden during this phase.
Phase 2:
Phase 2 lasts as long as it takes to lose the desired amount of weight. An individual may start the diet here if they only wish to lose 10 pounds or less, or if they simply want to eat more whole, clean foods for optimal vitality. In addition to all the foods from Phase 1, complex carbohydrates such as whole-grain bread, whole-wheat pasta, brown rice, sweet potatoes, and peas may be eaten during this phase.
Phase 3:
Phase 3 is the maintenance phase and may begin once an individual has reached their ideal weight. This phase allows for more flexibility and tactful indulgences, while sticking to whole, unprocessed foods as often as possible.
Physical exercise is highly encouraged. There is a fitness club on the website and the recommended exercise plan includes walking and strength conditioning.
Foods to include:
- Vegetables
- Fruits
- Whole grains
- Meat
- Poultry
- Fish
- Eggs
- Beans
- Low-fat dairy
- Nuts and seeds
- Healthy oils
Foods to avoid:
- Refined grains
- Sugar
- Trans fat
- Processed foods
Pros:
- Website offers recipes, support, and weight loss tools
- No calorie or carbohydrate counting
- Free of refined sugars and trans fat
- Includes a maintenance plan
Cons:
- During phase 1, extreme carbohydrate restriction may be very difficult for some and lead to binging
- Low-carbohydrate approach may have health risks
- Some people may need or want to count calories to see results
Source:
South Beach Diet www.southbeachdiet.com (Links to an external site.)
