Created in the 80s, the South Beach Diet was the brainchild of a cardiologist, Arthur Agastston and a dietician, Marie Almon. It was created in order to replace the Ornish Diet and the Pritikin Diet, which were the existing low fat diets recommended by the American Heart Association at that time. It was originally designed for patients with heart disease but it has become popular as a method for losing weight.
How It Works
Dr. Agatston believes that restricting the consumption of bad carbs can increase the efficiency of one's metabolism. He believed that one of the pitfalls of the low-fat diets at that time was that the people who followed that diet tend to compensate by eating more sugars and simple carbohydrates. This, however, causes the body to secrete more insulin, leading to a decline in blood sugar levels. This will make the individual feel hungry and crave more sugar. For this reason, bad carbs which cause a spike in the levels of blood sugar in the body and a corresponding increase in the release of insulin, are banned in the South Beach Diet.
Since this is supposed to be a diet for people with heart problems, bad fats which consist of trans-fats and saturated fats, are eliminated in the diet. Eating foods rich in good fats which include unsaturated fats and omega-3 fatty acids are encouraged.
The 3 Phases of the South Beach Diet
- Phase 1. Also known as the induction diet which lasts for two weeks, this part of the diet will wean you of the bad carbohydrates that you are used to eating. During this time, you are not allowed to eat foods that are rich in simple sugars. These include processed carbohydrates such as white bread, pasta and baked goods and high-glycemic fruits and vegetables such as watermelon and grapes. Alcohol and beer are also forbidden during the phase. This is actually the most difficult part of the diet.
- Phase 2. In this phase, some of the foods that were eliminated in the first phase are gradually re-introduced. You should, however, make sure that the items that were banned in the first phase are consumed in moderation. The second phase will last depending on your need to lose more weight.
- Phase 3. This is the maintenance phase. There are no more restrictions in this phase but you are expected to follow the basic guidelines of the South Beach Diet which means that your diet should consist mostly of good carbs and fats.
Just like any other diet, however, you should take note that rapid weight loss at the beginning of the diet can be expected. As the body adjusts to the diet, however, you can expect this to become slower in the middle of the diet. At the same time, you should take note that there will be times when it would seem that you are gaining weight instead of losing it. The reason for this is that you tend to lose a lot of water at the beginning of the diet and your body rehydrates in the middle phase.
The South Beach Diet is good because it does not leave out any food groups. It also encourages you to eat properly. At the same time, it has a maintenance phase and discourages yo-yo diets. Unfortunately, you should remember that this diet is not made for everyone. You should consult a dietician or doctor before you go through with this diet. Also, you should make sure that you follow the diet as recommended. The first phase, for example, should only be done for fourteen days and should not be extended.
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