South Beach Diet
Also: South Beach Diet Critique, South Beach Diet Success
There is no doubting the popularity of the South Beach Diet. The book has been a big seller and very well publicised. However, a successful book does not necessarily mean a good, healthy, weight loss diet. While the South Beach Diet does have its supporters, it also has its critics. As with all things that concern your health, it is wise to learn first and then decide if any particular course of treatment, or in this case diet, is right for you.
The article below explains the basics of the South Beach Diet. It is followed by an excellent guest article by Dr. Joseph Mercola, which gives a critique of some of the risk factors associated with this particular diet.
The South Beach Diet - The Basics
The South Beach Diet was developed by Arthur Agatston, a cardiologist, to assist his patients in losing weight, and maintaining a healthy lifetime diet. This diet is designed in phases, similar to the Atkins Diet, with different eating recommendations in each phase. All phases have the same underlying philosophy, though. Weight loss and maintenance depends on establishing a balanced diet that avoids 'bad' fats and carbohydrates.
The supporters of the South Beach Diet claim that somebody can lose weight, and then maintain that weight loss, without having to spend time counting calories, weighing out portions, or depriving themselves of good-tasting and satisfying foods. This is achieved by removing from the diet empty, high-carbohydrate foods like sugars, potatoes, rice and white bread.
Each of the 3 phases is especially designed to achieve a particular goal:
First Phase - Adjusting Your Metabolism
In the first phase, you can eat three meals, plus two snacks, every day. You can eat until you are no longer hungry. The phase lasts two weeks, during which time your body is expected to shed shed between 8 and 13 pounds.
The following items are not allowed during the first phase of the South Beach Diet: bread, rice, potatoes, pasta, baked goods, fruit, candy, cake, cookies, ice cream, sugar or alcohol
Second Phase - Weight Loss
The aim in the second phase is to lose weight, with the loss averaging 1 to 2 pounds each week. During this phase, you will gradually reintroduce the restricted foods from Phase I back into your diet, but you will eat less of them than you did before. In this second phase, the daily diet should consist of:
As much protein as you want
A minimum of 4 1/2 cups of vegetables
Up to 3 servings of fruit
Up to 3 portions of starch
1 1/2 cups of milk/dairy (including yogurt)
3 tbs. fat
That may not mean very much to you. In real, practical terms, a typical menu for a meal on the South Beach Diet might include something like this:
½ grapefruit
2 scrambled eggs mixed with Monterey Jack cheese, plus salsa
1 slice of whole grain toast
Decaffeinated coffee or tea, fat-free milk, and a sugar substitute if desired
The eating plan recommended by the South Beach Diet emphasizes low carbohydrate foods, which restricts sweets, processed starches, white sugar and 'unhealthy fats'. However, it includes all the protein you want. The diet specifies minimum amounts of low carbohydrate vegetables to be eaten daily. these recommendations are very close to those made by the USDA and the American Diabetes Association.
A key concept in the South Beach diet is the Glycemic Index. Foods are ranked on a scale of 1-100 according to their Glycemic index - the amount by which they raise blood sugar levels after meals. The focus of your diet should be on foods low on the Glycemic Index, such as yogurt, cucumbers and broccoli and whole grain cereal, while avoiding those high on the scale such as potatoes, white bread, and pretzels.
In addition to the above, the South Beach Diet offers the following guidelines:
* Drink a minimum of 8 glasses of water and other decaffeinated beverages per day (excluding fruit juices)
* Limit your intake of caffeine-containing beverages to 1 cup each day
* Take one multivitamin and mineral supplement daily
* Take between 500 and 1,000 mg of calcium daily
Third Phase - Weight Maintenance Plan
The lifetime maintenance plan is nearly identical to the second, weight loss, phase, only more portions of foods are allowed.
Dr. Agatston does caution that patients being treated for diabetes, impaired kidney function, pregnancy or other chronic illness should consult their physician before embarking on any weight loss regimen.
