What Is the South Beach Diet?
The South Beach Diet is a lower carbohydrate diet that helps with rapid weight loss and promotes heart health.
It was developed by Dr. Arthur Agatson after observing the Atkins Diet. Individuals who followed the Atkins Diet lost weight and belly fat while individuals on a low-fat, high carbohydrate diet struggled to achieve results. Dr. Agatson was not comfortable with the high amount of saturated fat allowed on the Atkins diet, especially for people with heart disease.
He also didn’t think that high fibre foods with “good carbs”, like fruit and whole grains should be restricted. His idea was to create a diet that would allow overweight, diabetic and prediabetic people to lose weight quickly and reduce their risk of heart disease. He then developed the South Beach Diet that comprises of low-glycemic index carbohydrates, lean proteins and unsaturated fats.
The South Beach Diet is a popular marketable weight– loss diet created in 2003 by cardiologist Arthur Agatston,M.D., and first outlined in the best- dealing book“The South Beach Diet The Delicious, Doctor- Designed, Foolproof Plan for Fast and Healthy Weight Loss.”
The South Beach Diet, which is named after a glamorous area of Miami, is occasionally called a modified low-carbohydrate diet. The South Beach Diet is lower in carbs (carbohydrates) and advanced in protein and healthy fats than is a typical eating plan. But it’s not a strict low-carb diet.
There’s also a keto (ketogenic) interpretation of the South Beach diet. Ketogenic diets include veritably many carbs. The thing of a ketogenic diet is to force the body to use fat for energy rather of carbohydrates or protein.
Purpose of the South Beach Diet
The purpose of the South Beach Diet is to change the overall balance of the foods you eat to encourage weight loss and a healthy life. The South Beach Diet says it’s a healthy way of eating whether you want to lose weight or not.
Why you might follow the South Beach Diet because you:
* Enjoy the types and quantities of food featured in the diet
* Want a diet that restricts certain carbs and fats to help you lose weight
* Want to change your overall eating habits
* Want a diet you can stick with for life
* Like the affiliated South Beach Diet products, similar as cookbooks and diet foods
Check with your doctor or dietitian before starting any weight– loss diet, especially if you have any health issues.
The South Beach Diet says that its balance of complex carbs, spare protein and healthy fats makes it a nutrient-thick, fiber–rich diet that you can follow for a continuance of healthy eating. Food sources of complex carbs, or so– called good carbs, include fruit, vegetables, whole grains, sap and legumes. Simple carbs, or”bad“carbs, include sugar, saccharinity and ignited goods made from refined white flour.
The South Beach Diet also teaches you about the different kinds of salutary fats and encourages you to limit unhealthy fats while eating further foods with healthier monounsaturated fats. The South Beach Diet emphasizes the benefits of fiber and whole grains and encourages you to include fruits and vegetables in your eating plan.
The Phases of The South Beach Diet
The South Beach Diet is lower in carbohydrates than is a typical eating plan, but not as low as a strict low-carb diet. On a typical eating plan, about 45 to 65 of your diurnal calories come from carbohydrates. Grounded on a-calorie-a-day diet, this amounts to about 225 to 325 grams of carbohydrates a day.
In the final conservation phase of the South Beach Diet, you can get as important as 28 of your diurnal calories from carbohydrates, or about 140 grams of carbohydrates a day. A strict low-carb diet might circumscribe your carb input to as little as 20 to 100 grams a day. The keto interpretation of the South Beach diet limits carbs to 40 grams a day during phase 1, and 50 grams during phase 2.
There are 3 phases of the South Beach Diet. The first 2 phases are targeted at weight loss, whereas the 3rd phase is aimed at weight maintenance.
Phase 1 of the South Beach Diet lasts about 14 days. It’s the strictest phase and limits fruit, grains, and other high-carbohydrate foods. This is an attempt to decrease blood sugar and insulin levels, stabilize hunger and reduce cravings. Most people lose about 8-13 lbs during this phase. Three meals a day are consumed daily. The meals comprise lean protein, non-starchy vegetables and small amounts of healthy fat and legumes. There are also 2 mandatory snacks.
Phase 2 starts immediately after Phase 1. It lasts for as long as necessary for an individual to achieve their goal weight. During this phase, most people lose about 1-2 lbs weekly. In addition to the foods from Phase 1, limited portions of fruit, alcohol and good carbohydrates are allowed.
Once an individual has achieved their desired weight, they would then advance to Phase 3. Occasional treats are allowed and nothing is really off limits. Nonetheless, the guidelines from Phase 2 should be the basis of the lifestyle. If a person starts to gain weight, Dr. Agatston recommends returning to Phase 1 for 1-2 weeks.
Regular exercise should accompany each phase.
Benefits of The South Beach Diet
Simplicity: The South Beach Diet does not require counting and measuring. Foods are selected from a list.
Low in Saturated Fats: The diet is very low in saturated fats.
Disadvantages of The South Beach Diet
Use of Glycemic Index: The South Beach Diet relies heavily on the glycemic index. Glycemic load seems to be a more practical and useful indicator of how food is likely to affect blood glucose.
Very restrictive first phase: The restrictions of the first phase can be a turn off for some people. However, it doesn’t last for too long and can be extended to 4 weeks at most if needed.
Not structured enough: Some people find that the diet is not structured enough with regard to adding carbohydrates back in the diet. The diet leaves a lot up to the individual.
Foods to Eat on The South Beach Diet
- Lean protein: It’s recommended that a small portion of the following foods be consumed. Seconds can be consumed if necessary.
– Lean beef, pork, lamb, veal, and game
– Skinless chicken and turkey breast
– Fish and shellfish
– Turkey bacon and pepperoni
-Eggs and egg whites
– Soy-based meat substitutes
– Low-fat hard cheese, ricotta cheese, and cottage cheese
- Non-starchy vegetables. Most vegetables are allowed. The exceptions include:
– Beets, carrots, corn, turnips, yams, peas, white potatoes, most types of winter squash
- Legumes. Although legumes are allowed, their consumption should be limited. These include:
– Black beans, kidney beans, pinto beans, navy beans, garbanzo beans, and other bean varieties.
– Split peas and black-eyed peas
– Edamame and soybeans
– Hummus (1/4 cup or 60 g)
- Nuts and seeds. About 1 oz (28g) should be consumed daily. These include:
– Almonds, cashews, macadamias, pecans, pistachios, walnuts, and other nuts
– Nut butters (2 tbsp)
– Flax seeds, chia seeds, sesame seeds, pumpkin seeds, and other seeds.
- Oils and fats. About 2 tbsp should be consumed daily.
– Olive oil, canola oil, macadamia oil, and avocado oil.
– Corn oil, flaxseed oil, grapeseed oil, peanut oil, safflower oil, sesame oil, and soybean oil.
- Alternative fats. About 2 tbs of healthy oils should be consumed daily. These include:
– Avocado (2/3 of one fruit)
– Trans fat free margarine (2 tbsp)
– Low-fat mayonnaise (2 tbsp)
– Regular mayonnaise (1 tbsp)
– Salad dressing with less than 3 g of sugar (2 tbsp)
– Olives (2-3 depending on size)
- Sweet treats. About 100 calories or fewer should be consumed daily. These include:
– Sugar free or unsweetened cocoa or chocolate syrup
– Sugar free gelatin, jams and jellies
– Sugar free candies, popsicles, or gum
– Sugar substitutes and sugar alcohols
- Condiments. Unlimited quantities of these foods can be consumed daily except where indicated otherwise.
– Herbs, spices, horseradish, mustard, lemon juice or salsa
– All kinds of vinegars (except balsamic which is limited to 1 tbsp)
– Light coconut milk (1/4 cup or 58g)
– Soy sauce, steak sauce or miso (1 1/2 tbsp)
– Cream, whole milk or half and half (1 tbsp)
– Light sour cream or cream cheese (2 tbsp)
– Light whipped topping (2 tbsp)
- Beverages. Unlimited quantities of these drinks can be consumed daily, caffeine should be drunk in moderation. They include:
– Coffee, tea, sugar free sodas, sugar free drink mixes, tomato juice or vegetable juice.
Phase 2 and 3
During phase 2, all the food from Phase 1 can be consumed in addition to higher carbohydrate foods (which are gradually added in). It starts with the inclusion of fruit and whole grains or starchy vegetables during the first week. From the start of Phase 2, up to 3 servings of fruit and 4 servings of whole grains and starchy vegetables may be consumed daily. Although limited to light beer and dry wine, an occasional alcoholic drink is allowed. Once the desired weight has been achieved, the next step is to move to Phase 3.
1-3 servings can be consumed daily. A serving size means a small piece of fruit, 1/2 a grapefruit or 3/4 cup (170g) berries, cherries, or grapes. They include all fresh and frozen fruits with the exception of dates, figs, pineapple, raisins, and watermelon.
Whole grains and starchy vegetables:
1-4 servings can be consumed daily. A serving size means 1/2 cup (70-90g) cooked starchy vegetables, 1 slice of bread or 1/2 cup (79-98g) cooked grains. They include:
- Sweet potatoes and African yams
- Winter squash (3/4 cup or 340g)
- Whole grain hot cereal
- Whole grain cold cereal
- Whole grain bread
- Brown or wild rice
- Whole grain pasta, quinoa, couscous or farro
- Taro (1/3 cup or 44g)
- Popcorn (3 cups or 33g)
- Whole grain bagel (1/2 of a small one)
- Pita bread (limited to 1/2)
- Corn or whole grain tortilla (1 small)
One serving of dry wine or an occasional light beer can be consumed daily. They include:
- Light beer (12 oz or 336g)
- Wine, dry red or white (4 oz or 112g)
Foods To Avoid on South Beach Diet
High carbohydrates and certain fatty foods are not allowed in Phase 1. They include:
- Fatty meat and poultry
- Butter and coconut oil
- Whole milk
- Foods made with refined sugar
- Honey, maple syrup and agave nectar
- All fruits and fruit juice
- Beets, carrots, corn, turnips, African yams, peas, white potatoes, and winter squash
Phases 2 & 3
Fatty meats and saturated fat, and foods high in refined or natural sugar should be avoided during Phases 2 and 3.
- Fatty meat and poultry
- Butter and coconut oil
- Whole milk
- Foods made with refined flour or sugar
- Honey, maple syrup, agave nectar
- Fruit juice
- Beets, corn and white potatoes
- Dates, figs, pineapple, raisins, and watermelon
- Alcohol other than light beer and dry wine
Risks of the South Beach Diet
The South Beach Diet is generally safe if you follow it as outlined in sanctioned South Beach Diet books and websites. Still, if you oppressively restrict your carbohydrates, you may witness problems from ketosis. Ketosis occurs when you do not have enough sugar (glucose) for energy, so your body breaks down stored fat, causing ketones to make up in your body. Side effects from ketosis can include nausea, headache, internal fatigue and bad breath, and occasionally dehumidification and dizziness.