The South Beach diet is another lower carbohydrate diet, which is based on the Glycemic Index. The diet recommends eating “good fats” and “good carbs” – what this means is that fats are still allowed in the diet, but ones which are unsaturated only and carbohydrates must come from low glycemic foods, which keep blood sugar levels stable.
The South Beach diet has three phases:
- Phase 1: induction phase – this phase lasts for two weeks and the following foods are not allowed in this phase – bread, pasta, rice, potatoes, fruit, sugar, baked foods, alcohol. This is to initiate major fat burning by making the body burn the excess fat
- Phase 2: intermediate phase – this phase allows the introduction of certain carbohydrates in moderation
- Phase 3: maintenance phase – this phase is the least restrictive one, where more carbohydrates are introduced. This phase is also one which can be followed for life
The South Beach diet was devised by Dr Arthur Agatston through his research for a diet that would be beneficial for his heart patients.
Benefits of the South Beach diet
- reduces risk of cardiovascular disease
- reduces “bad” (LDL) cholesterol levels
- effective in managing and preventing diabetes
- effective and “doable” weight loss/management diet
Why the South Beach diet works
The reason why the South Beach diet works are:
- unhealthy (saturated) fats are banned from the diet – these fats are responsible for causing heart disease and high cholesterol
- healthy (unsaturated) fats are highly recommended (from olive oil, avocado, nuts and seeds and fish) – these are beneficial for heart health
- lots of vegetables, nuts, seeds and legumes in the diet (which provide fibre and low GI carbohydrates, together with essential vitamins and minerals)
- regular meals and snacks ensure that blood sugar levels (and insulin) response are kept steady and regular
- provides good amounts of essential fatty acids (from olive oil and fish)
Is the South Beach diet good for you
The views in favour of the diet claim that:
- the diet includes foods from all foods groups, which includes all the nutrients (vitamins, minerals, amino acids) required for good health
- includes high amounts of fresh fruit, vegetables and legumes in the diet (which provide fibre and low GI carbohydrates, together with essential vitamins and minerals)
- high in unsaturated fats (from olive oil, avocado, nuts and seeds), which are beneficial for heart health
- low in saturated fat (meat is limited on the diet)
- cereals and grains are included (providing fibre and low GI carbohydrates, together with essential vitamins and minerals)
- provides a way to balance blood sugar (and insulin) levels, so extremely beneficial for diabetics, pre-diabetics and those with Syndrome X
The views against the diet claim that:
- much of the weight loss initially is water loss, which can have an effect on the electrolyte balance of the body
- needs to be closely monitored by a dietitian, to ensure it is working correctly and the dieter is not getting deficient in any vital nutrients
Cautions for the South Beach diet
- Requires monitoring from a dietitian to ensure it works effectively
- Extra time required to prepare meals
- Expensive if purchasing premade South Beach diet foods