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South Beach Diet
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The South Beach diet plan 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. |
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The father of the South Beach diet is cardiologist Arthur Agatston,
MD, director of the Mount Sinai Cardiac Prevention Center in Miami
Beach, Fla. The South Beach diet plan is very similar to the
Atkins diet plan. Its also a low carb diet
restricting sugar-rich carbs and allowing carbs that are not readily
broken down into sugars by the body.
Sugar-rich carbs include rice and potatoes, and vegetables such as
beets and corn. 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.
In contrast to Atkins which allows all types of fat, South Beach
allows good 'healthy fats', only such as those containing
polyunsaturated and monounsaturated oils which are good for the heart.
How it works
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 carbs. By breaking
this cycle, the South Beach diet promises to make you want to eat less
food, but better food.
South Beach plan details
There are three phases. 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 it.
The "reintroduce the carbs" stage gradually adds back in some of the
banned foods. Not all of them, but some. Fruit makes a comeback, too.
This phase lasts 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.
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South Beach
at a glance! |
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- Restricts sugar-rich carbs
- Restricts harmful fats
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Food for thought
The 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.
Its initial induction phase is rather strict and you will lose a lot
of water in the process. 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.
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South Beach diet may however, need some form of customization. A
dietitian can help you individualize the South Beach diet to fit your
health needs. If followed it allows you not only to look better but also
to become healthier.
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