The south beach diet is a modern low-carbohydrate diet to help cardiac patients to lead healthy lives. Read the article to know more about the south beach diet.
Most of the people of today’s world are behind diet and exercise. Especially the young generation has become very conscious of the body and is hitting the gym and following strict diets. There are numerous diet patterns available on the internet. Some will work, and some do not.
There is a famous diet pattern curated in the 1990s by the cardiologist Dr.Arthur Agatston called the south beach diet. It is named after the world-famous neighborhood of Miami. It is also called a modified low-carbohydrate diet. It was developed keeping cardiac patients’ health in mind. Gradually, it gained popularity because of the book published, namely ‘The south beach diet’ by Dr.ArthurAgatston, and went on to become a weight loss diet among the general population.
This is a three-step diet process and includes a lot of fibers and nutrients, which help to curb the craving and lose weight in a healthy way. This diet was curated with the obese, diabetic, and prediabetic patients in mind to control the condition and prevent heart-related conditions.
The south beach diet comprises three phases. Two phases are for weight loss, and one is for maintaining weight.
First Phase of South Beach Diet: The first phase of the south beach diet lasts for 14 days or two weeks and is targeted to reduce sugar and refined starch (pasta, pastry, soda, white bread, breakfast cereals, white rice, and sugars) cravings by normalizing the blood sugar levels. This phase promises to help lose 3.5 kilograms to 6 kilograms of weight.
This phase limits the intake of fruits, grains, and a few high carbohydrate content foods. Phase 1 is curated in such a way that the person is slated to consume three meals a day and two snacks a day. Snacks are considered essential even if the particular person does not want to in order to avoid overeating.
Foods to Eat During the First Phase -
Lean Proteins - Eggs, egg whites, turkey breast, skinless chicken, lean pork and lamb, fish, shellfish, buttermilk, low-fat milk, greek yogurt, cottage cheese, soy milk (maximum 473 ml per day), and plain yogurt are the preferred lean proteins to be consumed.
Non-starchy Vegetables - All the vegetables except beets, white potatoes, carrots, corn, yams, peas, and a few varieties of water squash are allowed to be eaten. A minimum of four and a half cups of vegetables are expected to be included in the diet daily.
Oils - Only two tablespoons of the following oils are encouraged to be used in a day.
Nuts and Seeds - Nuts and seeds intake has to be limited to 28 grams per day. Nuts like almonds, pistachios, walnuts, cashews, and other nuts can be included. Seeds like flax seeds, chia seeds, sesame seeds, and pumpkin seeds can be taken. Nut butter is limited to only two tablespoons.
Legumes - Legumes are a group of vegetables that include beans, peas, and lentils. Cooked black beans, kidney beans, navy beans, split peas, black-eyed peas, soybeans, and lentils are recommended to be limited to less than half a cup a day. Hummus should be limited to a quarter portion.
Beverages and Sugar Treats - Coffee and tea (both caffeinated and regular), herbal teas, sugar-free sodas, and tomato and vegetable juices can be included in the diet. Caffeinated tea and coffee are advised to be taken in small amounts. Sugar treats like unsweetened cocoa, chocolate syrup, sugar-free candies, jellies, gums, sweet substitutes, and artificial sweeteners are recommended to be limited to less than 100 calories per day.
Foods to Avoid During the First Phase -
High carbohydrate content and fatty foods, certain fruits are to be avoided during the first phase, and they are,
All types of fruits and fruit juices.
Beets, white potatoes, carrots, corn, yams, peas, and a few varieties of water squash.
Sweets like honey and maple syrup.
Second Phase of the South Beach Diet: By this time, the goal weight will be reached. In the second phase of the diet, people are allowed to reintroduce fruits, starchy vegetables, and high fiber grains to the diet. Regular exercises are to be done. In this phase, the weight loss will happen at a slower pace, mostly one or two pounds a week. The south beach diet’s main principle is to lose weight slowly and steadily in order to make it last for a longer time.
The second phase requires good monitoring. People can start by introducing one carb and monitoring the body’s response to it for some time. If the body is responding well, it can increase it to two carbohydrate servings per day. If the body does not respond well, it is advised to go back to phase 1 to gain control.
Once the desired weight is reached, people can move on to the third phase, which is a weight-maintaining phase.
Third Phase of the South Beach Diet: The third phase is more of a weight maintenance phase. By this time, people would have reached their desired weight. It is a good sign if people consider this as a lifestyle more than a diet by now. During this phase, people will be able to enjoy all the foods in moderate amounts.
If a person thinks he or she is gaining weight or the cravings are seen, it is recommended to go back to phase 1 or phase 2.
By following this diet, people suggest they are able to,
Maintain the desired body for a long period of time.
Avoid or control diabetes by keeping a check on the blood sugar levels.
Maintain or achieve ideal cholesterol levels.
Reducing carbohydrate intake can result in a condition called ketosis. Ketosis is a metabolic condition that occurs when there are not enough carbohydrates left in the body to be used up for energy. In this case, ketones build-up when the fat is used as a fuel for energy.
This diet has also been accused of lacking evidence. Facts like promised weight loss of 3.5 kilograms to 6 kilograms in the first two weeks do not carry any evidence. The fact that carrots and beets increase weight due to their high glycemic index is still not proven and does not carry evidence to support it.
Pros tend to outweigh the cons when it comes to the south beach diet. This diet gives everyone an opportunity to not starve but at the same time shed those extra pounds in a healthy way. To be able to maintain the ideal weight for a longer time is definitely a plus to be considered.
Last reviewed at:
08 Jun 2022 - 5 min read
Article Overview: Norovirus infection is a highly contagious viral infection that can be transmitted directly or indirectly and may lead to severe dehydration. This article explains this condition in detail. Read Article
Introduction: Norovirus is an extremely contagious virus affecting the stomach and intestine. It can be transmitted directly or indirectly to people living in close areas like schools, hospitals, etc. It can also be a cause of food poisoning. The typical symptoms include vomiting associated with wa... Read Article
Article Overview: The failure of vaccines begins when the viruses start resisting the vaccinations. Read this article to know more. Read Article
What Is Viral Mutation? Viruses are made up of many coded genetic materials. The DNA information is responsive to the structural function of the human body. Likewise, RNA is responsible for the virus. In general, when a microorganism enters the body, the first and the foremost responsibility of the... Read Article
Article Overview: Cholangiocarcinoma, cancer affecting the bile ducts, causes jaundice in patients. Read this article to know more. Read Article
Overview: Cholangiocarcinoma is a type of cancer that can occur in the bile ducts. The other name for cholangiocarcinoma is bile duct cancer. It is a very rare type of cancer. We have to understand the anatomy and functions of the bile duct to know about cholangiocarcinoma in a better way. There are... Read Article
Most Popular Articles
Do you have a question on South Beach Diet or ?Ask an expert Online