A Guide to the South Beach Diet

Introduction

Most of the people of today’s world are behind in 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 while keeping the cardiac patients’ health in mind. Gradually, it gained popularity because of the book published, namely ‘The south beach diet’ by Dr. Arthur Agatston, and went on to become a weight loss diet among the general population.

What Is Meant by the South Beach Diet?

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 obese, diabetic, and prediabetic patients in mind to control the condition and prevent heart-related conditions.

What Are the Three Phases of the South Beach Diet Plan?

The south beach diet comprises three phases. Two phases are for weight loss, and one is for maintaining weight.

1. First Phase of South Beach Diet - This is the initial phase of the south beach diet which is planned 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 7.7 pounds to 13 pounds of weight. This phase limits the intake of fruits, grains, and a few high carbohydrate-content foods.

Phase one is curated in such a way that the person is slated to consume three meals and two snacks per 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 can be consumed. 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-

  • Monounsaturated oils like canola, olive, and avocado are suggested to be used.

  • Vegetable and seed oils like flaxseed, safflower, sesame, peanut, corn, and soybean oil can be used.

• 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 - Vegetables that include beans, peas, and lentils come under legumes. 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:

With high carbohydrate content and fatty foods, certain foods are to be avoided during the first phase, they are

• All types of fruits and fruit juices.

• Whole milk.

• Beets, white potatoes, carrots, corn, yams, peas, and a few varieties of water squash.

• Sweets like honey and maple syrup.

• Butter.

• Coconut oil.

• Alcoholic beverages.

• Refined sugar.

• Grains.

2. 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 be increased to two carbohydrate servings per day. If the body does not respond well, it is advised to go back to phase one to gain control. Once the desired weight is reached, people can move on to the third phase, which is the weight-maintaining phase.

3. 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. During this phase, people will be able to enjoy all the foods in moderate amounts. If a person thinks they are gaining weight or the cravings are seen, it is recommended to revert to the first or second phase.

What Are the Pros and Cons of the South Beach Diet?

Pros:

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.

• Prevent hypertension.

• Maintain or achieve ideal cholesterol levels.

Cons:

• 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 7.7 pounds to 13.2 pounds 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.

Can a Person Really Lose Weight Through the South Beach Diet?

According to some reports, a person can lose weight up to 8 to 13 lbs (pounds) during the first phase, and about one to two pounds each week in the second phase. The males and females who follow the south beach diet display reduced weight, reduced waist circumference, body mass index, and fat percentage. This can be done because,

• When the carb intake is reduced the body undergoes ketosis (when the body burns fat instead of glucose for energy), by decreasing glycogen levels and enhancing water loss.

• Weight reduction is enhanced by reducing fat which results in a calorie deficit.

• The increase in fiber and protein content will help the person from overeating.

During the first phase of weight loss, the water content is lost which has the tendency to revert back, whereas the weight loss that happens during the second phase tends to stay for a long period of time. Even though the south beach diet helps to reduce weight it is necessary to consult a doctor before starting with the diet.

Conclusion

The 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.