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The South Beach Diet

This diet is not low-carb. Nor is it low-fat. Instead, this diet teaches participants to rely on the right carbohydrates and the right fats - the good ones.

 

What is the South Beach Diet

Dr. Arthur Agatston, a cardiologist at Mt. Sinai Medical Center, developed the South Beach Diet. This diet is a low carbohydrate diet and it was created for the purpose of lowering cholesterol for heart patients and those with diabetes.

During the initial stages of the diet all simple sugars and carbohydrates are eliminated almost entirely (sweets, pasta, most breads, etc.). This type of restriction will lower caloric intake, thereby causing weight loss. The book does focus on decreased carbohydrate consumption in a healthier manner. The diet program focuses on consuming complex carbohydrates such as whole grains, fruits and vegetables, and lean fats and proteins.

 

 

 

How does it work

The South Beach Diet is based on the observation that Americans are carb crazy. That is the reason why this diet has a more severe induction phase. Those first two weeks are meant to help people quit craving carbs. And it's why carbs are minimized throughout the diet.

Highly processed carbs, according to the South Beach theory, get digested too quickly. That makes insulin levels (a hormone the body makes to process sugars) spike. And once those fast-burning carbs are used up, your high insulin level makes you crave more food. So what do you tend to eat? More carbs, of course.

By breaking this cycle, the South Beach diet promises to make you want to eat less food, but better food.

 

What you can eat

With the South Beach Diet you won't go hungry. In fact, the South Beach diet promotes strategic snacking. You're not doing it right if you don't snack.

There's no counting calories or strict portion sizes. But there's no gorging, either. The idea is to eat normal portions, which to many of us, normal portions will seem small at first. They are enough to satisfy hunger, but no more.

Sugar-rich carbs are off the menu. These include rice and potatoes, and vegetables -- such as beets and corn -- with high sugar content. Also, there are no pastries or other sugar-filled desserts. And alcohol is forbidden in the induction phase and limited in the long-term diet.

What's on the menu? There are three phases.

First stage. The 14-day induction phase bans bread, rice, potatoes, pasta, baked goods, and fruit. And you can't have even a drop of beer, wine, or other alcohol. The diet promises that after a couple of days, you really won't miss this stuff. As for dairy, two servings of low-fat or non-fat milk, yogurt, or buttermilk are now allowed during this phase.

Second stage. The "reintroduce the carbs" stage gradually adds back in some of the banned foods. Not all of them, but if you are a pasta maniac, have some. Carrots used to be on the "foods to avoid" list, but you can now have them at the beginning of phase two. Tomatoes and onions, previously limited, are now fine in any phase. Fruit makes a comeback, too. Just pick and choose. A little now and then, no more. How long does this last? Until you hit your target weight.

The final stage is your diet for life. Eat normal foods in normal portions, following a few basic guidelines.

 

What health experts say

The South Beach Diet truly does meet several of the criteria for a healthy diet. It's rich in vegetables, fruits, whole grains, and lean protein. Most importantly, it doesn't leave out any major food groups.

During the induction phase, much of the lost weight is water weight. Losing this much water can throw your electrolyte balance off. So if you're following the diet, it's a good idea to work closely with a registered dietitian or your doctor.

Despite the popularity of the South Beach Diet, there's no one-size-fits-all diet. A dietitian can help you individualize the South Beach Diet to fit your health needs.

The South Beach Diet does offer sensible advice about fat, hunger, refined foods and balanced eating. If you can stick to the South Beach Diet, it is a decent choice.

 

 

 

 

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