South Beach Diet - What is it?
The South Beach Diet concentrates on high and low sugar carbohydrates. According to the creator of the South
Beach Diet, cardiologist Arthur Agatston, MD, processed carbohydrates such as rice, breads and pastas contain high
sugar carbohydrates that the body digests and burn very quickly. Because of this a person’s insulin levels rise
and the body craves more food. Usually the next bit of food chosen is also loaded with high sugar carbohydrates.
The South Beach Diet makes one want to eat less and much better quality of food. Calorie counting is not
required, making the diet very popular. Many people don’t feel that they are ‘dieting’ because they can eat more
often and not worry about calories.
Even though concentration on carbohydrates is very important for one on the South Beach Diet, it does not mean you
can eat all of fat that you want. Unhealthy fats are not allowed while healthy fats are encouraged.
Phase 1
For the first two weeks, the induction phase, all fruits, breads, cereals, rice and pasta are completely banned.
Alcohol, corn, beets and carrots are also not allowed.
You will lose your craving for the high sugar carbs in this phase. You get to eat six times a day which includes
the 3 main meals and three snacks. If you feel hungry you are allowed to increase your portion size.
Phase 1 can be extended to 3 to 4 weeks for more weight loss.
So What Can You Eat?
The number of different foods one can eat is surprisingly numerous. Low fat, natural foods are recommended.
These include all lettuces, leafy vegetables, beans and lean meats. Low and non fat dairy is also recommended, up
to two cups a day.
It is easy to come up with a great tasting meal of meat/tofu and vegetables with a cup of no sugar Jello or other
dessert and still stick with the diet.
Phase 2
In phase 2 you can start to have low sugar carbs. This is the phase that you will stay in to lose 1-2 pounds a
week until you are at a healthy weight.
Whole grain carbs are gradually introduced such as whole grain breads, whole wheat pastas and whole grain rices.
You can introduce fruits and sweet potatoes. Stay away from the white breads which are highly processed. Corn,
carrots, potatoes and beets are still off of the list as well as fruit juices and canned fruits. Red wine is
allowed, but beer and hard liquors are still to be avoided.
Phase 3
You should no longer need the 3 snacks since you can indulge a little more in your meals. More foods are allowed
in this final phase which is considered an ongoing phase for the rest of your life. Keep an eye on your sugar
intake and stay away from white flour based products.
If you are starting to gain weight, regulate the intake of carbs until your return to your desired weight. You
can even return to Phase 1 if you wish.
Overall the South Beach Diet is a great way to lose weight, eat healthy and not have the hunger pains that other
dieters suffer.
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