South Beach Diet

Developed by top cardiologist Dr Arthur Agatston MD, the South Beach diet started out as a way to help his patients lose weight and improve their heart conditions. In Dr Agatstons experience, the standard diet recommended by the American Heart Association didn't result in enough weight loss, and wasn't attractive enough for people who needed to stay on it for the long term.

South Beach diet plan

The South Beach Diet is based on the principle that the two substances which cause the most harm to the heart are cholesterol and excess insulin, and that both of these substances are increased by following the typical American diet. The diet sets out to reduce intake of simple carbohydrates like sugar, white bread and pasta, which cause jumps in insulin levels,and saturated fats found in animal products which cause cholesterol levels to rise. At the same time Dr Agatston puts an emphasis on finding tasty and interesting alternatives, so that even the most reluctant dieter can stay the course.

The diet consists of three phases, and since the emphasis is on making it easy to diet, there is no need to do complicated calculations to find out how many calories you need to eat. All you need to know is your height and weight, and Dr Agatstons chart will do the rest. Although in later phases this is not a 'low carb' diet,

South Beach diet phase 1

In the first phase, which lasts two weeks, carbohydrates and fats are restricted quite strictly, resulting in an expected weight loss of 8-13 pounds. In this stage, South Beach diet foods include high fat meats such as lamb chops and bacon are replaced with alternatives like tenderloin, skinless chicken and fish, and other saturated fat sources like milk and milk products are out of bounds. Healthy fats such as those found in nuts and olive oil can be used in moderation. Carbohydrates are restricted to those found in vegetables, no bread, pasta, baked goods or sweet foods are allowed, and alcohol, which the body uses in a similar way to fat, is forbidden.

South Beach diet phase 2

After the fast weight loss of the first two weeks, in the second stage the emphasis is on slow ongoing weight loss and re-education for long term healthy eating. Low glycemic index carbohydrates like whole grains and beans are introduced ,and a large recipe base helps to make these part of the daily diet for people who may never have tried them. 'Bulgur stuffing', and 'Seasonal Crudites with Hummus and Baba Ganoush' are two phase two approved recipes. Wholemeal bread is encouraged, and low fat milk products and soy products can be eaten. Fruits, off limits in the first stage, are allowed, and a glass of red wine per day. In this stage weight loss should be around  1-2 pounds per week, and this stage of the diet can be continued indefinitely, until weight loss reaches the target. Stage three is a life long maintenance diet, the aim being that the healthy way of eating learned in the first two stages should carry on, with weight staying stable.

The South Beach diet is one of the better balanced of popular diets, and most medical authorities agree that phases two and three are likely to reduce cholesterol and improve insulin levels. Phase one is more controversial, and some sources believe weight loss can be dangerously fast in this stage. Phase one is not suitable for vegetarians since soy products are not eaten. As with all diets, you should consult your doctor before starting.