South Beach Diet
The South Beach Diet was developed by cardiologist Dr. Arthur Agatston for his chronically overweight heart patients. He emphasizes the consumption of good carbohydrates and good fat as opposed to the bad carbohydrates found in foods with a high glycemic index, and bad fat such as saturated fat and trans fat. In April 2003 he published his diet program in the book called „The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss“.
South Beach Diet Theory
Dr. Agatston argues that the consumption of bad carbohydrates creates an insulin resistance syndrome, which means that insulin is no longer able to properly process fat or sugar. He also argues that the consumption of bad fats, such as saturated fat and trans fat, can increase cardiovascular diseases. The South Beach Diet minimizes consumption of bad carbohydrates and bad fats and encourages an increased consumption of good carbohydrates and good fats.
The South Beach Diet is divided into three phases. The first phase lasts for two weeks, after which the dieter moves into phase 2. When the dieter has reached the desired weight, phase 3 begins which is meant to last for the rest of the life.
South Beach Diet Phases
In phase 1, lasting two weeks, you are allowed three balanced meals along with snacks. You can eat foods such as lean meats, chicken, turkey, fish, and shellfish, eggs, reduced-fat cheese, nuts, beans, and plenty of vegetables. You are not allowed to eat any sugar, candy, bread, cereals, grain, rice, potatoes, pasta, baked foods, or fruits. You are not allowed to drink any alcoholic beverages either. In this phase your body will lose its insulin resistance and can begin to use excess body fat, in other words, you will be losing weight.
In phase 2 you can start to slowly reintroduce the right carbohydrates, such as fruit and whole-grain breads and pasta. It is advised to add only one carbohydrate to one daily meal per week and closely watch your body and see how it responds. If things go well, you may add a second carbohydrate and again watch your reaction. Continue this process until you have added two to three servings of the right carbohydrates a day. If you start gaining weight again, you are advised to return to phase 1 for a few days until things are back under control again. There is no time limit for phase 2. You can follow it until you have reached your desired weight.
In phase 3 you will continue with the principles of the South Beach Diet. You are now allowed three servings of whole grains and three servings of fruit a day, as long as you keep avoiding bad carbohydrates and bad fats. You may stay with this phase for the rest of your life as in this phase, the South Beach Diet is a healthy, balanced diet which will give your body everything it requires and which will help you to stay slim.
South Beach Diet Summary
The South Beach Diet emphasizes a permanent change in our eating habits, a variety of foods, as well as ease and flexitility. Eating whole grains and large amounts of vegetables is encouraged, and also sufficient amounts of mono- and polyunsaturated fats, including omega-3 fatty acids as contained in fish. Overly refined processed foods, such as refined flours and sugars, high-fat meats, and saturated fats in general, are discouraged. You are not required to count calories or go hungry, quite the contrary, you are advised to eat until you are satisfied. You are told to eat 6 meals a day, breakfast, lunch, dinner, and small snacks between each meal.