What Is The South Beach Diet? What Are The Benefits Of The South Beach Diet?

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Main Category: Nutrition / Diet
Also Included In: Obesity / Weight Loss / Fitness
Article Date: 05 May 2009 - 0:00 PST

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The South Beach Diet was created and designed by cardiologist Arthur Agatston M.D. and dietician Marie Almon. It was initially devised to help patients lower their risk of developing heart disease, but rapidly became popular as a diet for losing weight. According to Dr. Agatston, he devised the South Beach Diet during the 1990s because he was disillusioned with the low-fat, high-carb diet backed by the American Heart Association. He believed and found that low-fat regimes were not effective over the long term.

This article is part of a series called What Are The Eight Most Popular Diets Today?.

Dr. Arthur Agatston is Associate Professor of Medicine, University of Miami Miller School of Medicine. He has also served on committees of the American Society of Echocardiography, the American College of Cardiology, and the Society of Atherosclerosis Imaging, where he is a member of the founding board of directors.

Marie Almon has a Master´s degree in Nutrition. She has over 25 years clinical experience, as well as 11 years working as the cardiac rehabilitation dietician at the Mount Sinai Medical Center, Miami Beach, under the direction of Dr. Agatston. She has also been the Clinical Nutrition Manager of the Mount Sinai Medical Center, as well as the Miami heart Institute. Almon is a member of the American Dietetic Association.

The South Beach Diet claims not to be a traditional low-carb diet. The focus is more on selecting the right carbohydrates, including whole grains, specific fruits and vegetables, appropriate fats, such as canola oil and olive oil, as well as lean protein sources.

The South Beach Diet has three phases

Phase 1 - Kick-starting the weight loss process.

The participant will eat normal-sized portions of:

• Lean meats
• Chicken
• Turkey
• Fish, and shellfish (vegetarians can enjoy meat substitutes and tofu)
• Eggs
• Reduced-fat cheese
• Nuts
• Beans
• Lots of vegetables

This phase also includes snacks and desserts. Phase 1 lasts two weeks. The participants will consume three balanced meals a day, plus snacks. In fact, for the phase to be successful participants must eat the snacks, even if they are not hungry. The idea being that if you are more satisfied the chances of your overeating during the next meal are significantly reduced.

The following foods are not eaten during Phase 1:

• Bread
• Rice
• Potatoes
• Pasta
• Baked goods
• Fruit
• Candy
• Cake
• Cookies
• Ice cream
• Sugar
• Alcoholic drinks

Participants are told not to panic as some of these banned foods will be re-introduced in Phases 2 and 3.

Phase 2 - Aiming for reaching goal weight, re-introduction of right carbohydrates

The participant learns to reintroduce the right carbohydrates (carbs), including whole grain breads, whole grain pastas, and most fruits. Some treats are allowed. The participant continues to lose weight during this phase until the targeted body weight is reached.

Some participants may be worried that during this stage they may lose the ability to lose weight because of the re-introduction of some carbs. Dr. Agatston stresses that this diet is one you can follow for life, so it is crucial that you learn to bring the right carbs back into your lifestyle.

The carbs have to be reintroduced little by little. You should reintroduce one single carb and add it to just one daily meal for one week. Monitor your body´s response to a reintroduced carb carefully for a few days. If you are doing well, then add a second carb, and do the same - monitor your body´s reaction carefully. Carry on doing this until you have two to three servings of the right carbs each day.

Any participant who feels things are getting out of hand should seriously consider returning to Phase 1 for a few days, until control is regained.

Dr. Agatston says that Phase 2 can last as long as it has to - there is no time limit. The aim is to reach your target body weight.

Phase 3 - After reaching the goal weight - Adopting a lifestyle

When participants have reached their targeted body weight, they move into phase 3, also known as the maintenance phase. The participant will continue making good eating choices. During this phase the participant should feel that he is adopting a lifestyle, rather than diet.

The creators of The South Beach Diet say that Phase 3 is not about eating whatever you like and abandoning everything you have learnt during Phases 1 and 2. It is about continuing to make the right food choices, experimenting with new recipes and ingredients, and enjoying your new lifestyle. It is about maintaining your ideal body weight and enjoying better health.

The South Beach Diet is a long-term eating plan, a plan for life.

What are the benefits of the South Beach Diet?

According to the creators of the South Beach Diet:

• You are more likely to be of ideal body weight for the long term
• Your chances of developing diabetes will be reduced
• Your cholesterol levels are more likely to be normal
• Your blood fat levels are more likely to be normal
• Your are much less likely to suffer from hypertension
• You will enjoy better health
• You will not be hungry

Further reading

• Study Finds, When Combined With Nutrition Education, Healthier Foods Are Accepted By Elementary School Children In Florida
• Hydroxycitric acid slows glucose uptake, cuts insulin peaks/valleys
• A Chocolate Cookie A Day Puts 20 Lbs On An Energetically Balanced Kid In Four Years
• In Patients With Diabetes, Low-Glycemic Diet Shows Greater Improvement In Glycemic Control Than High-Fiber Diet

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Written by Christian Nordqvist

Original article date: 21 Apr 2004
Article updated: 5 May 2009

Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

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