History
The South Beach Diet was created in 2003 by Dr. Arthur Agatston. After noticing his patients were struggling to maintain a low-fat diet, Dr. Agatston, a cardiologist, created the South Beach a low-carb approach to healthy eating. The Atkins Diet also uses a low-carb approach, but Dr. Agatston felt that the Atkins Diet had too much saturated fat and lacked enough carbohydrates and fiber. Agatston first published the South Beach Diet in his book, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss."
Basic Principles
The basic premise of the South Beach Diet is to replace bad carbs with good carbs and to replace good fats with bad fats. Bad carbs are those that the body processes quickly. This leads to spikes in blood sugar so you end up feeling hungry which can lead to a cycle of overeating and weight gain. Bad carbs include refined sugars and grains. Good carbs are those with a low glycemic index, such as vegetables, legumes and whole grains. Bad fats that you must eliminate are trans-fats and saturated fats. The South Beach Diet looks to replace these bad fats with good ones, like unsaturated fats and Omega-3 fatty acids which can be found in foods like nuts, fish and lean meats.
When you begin the South Beach Diet, you will enter phase 1. Phase 1 of the South Beach Diet lasts for 14 days and is considered an induction. This phase bans all rice, potatoes, pasta, bread, baked goods and fruit. You are also not allowed any alcohol. Dairy products are allowed, but are limited to 2 low-fat servings. You can eat lean protein, high fiber vegetables and foods with healthy fats. The goal of the South Beach Diet's phase 1 is to rid yourself of cravings and to jump-start your weight loss. In this phase, most people lose between 8 and 13 pounds.
The second phase of the South Beach Diet is designed to reintroduce some of the banned food from the previous phase. This phase lasts until you have reached your goal weight. Gradually you add in some of the banned food like fruit or whole grain pasta. It is important to maintain steady weight loss during phase 2. You can expect to lose 1 to 2 pounds per week in this phase. Although you will not lose weight as quickly as in phase 1, this healthy rate of weight loss is the most successful way to keep it off for good.
Phase three, the final phase of the South Beach Diet, is focused on maintaining your weight. Here you will be able to reintroduce all foods. The goal is to maintain your weight while eating any food in moderation. While on the South Beach Diet, you are allowed to return to phase 1 or phase 2 if you gain weight or if cravings return. Ultimately the goal is to feel free to eat any food responsibly and to keep the weight off when combined with exercise.
Considerations
There have been no long-term studies completed on the South Beach Diet. However, lower-carb diets like this one typically result in weight loss and in a healthier life. Researchers note that eating whole grain foods, fruits, vegetables and healthy fats can improve cholesterol levels and cardiovascular health.
For all of the positives of the South Beach Diet, there are a few risk factors to consider. Some experts claim that the initial weight loss might be due to lost water weight so it is very important you eat the recommended foods and portions to keep your electrolyte levels balanced. Additionally, if you restrict your carbs more than what is recommended in the South Beach Diet, you may experience ketosis. Ketosis is when your body breaks down fat rather than carbs for energy. For some people, ketosis can cause nausea, dehydration or dizziness. As with any diet, be sure to follow the recommended guidelines for best results.
