The cardiologist Dr. Arthur Agatston designed the South Beach Diet. As the doctor declares, the diet was conceived purely on medical grounds. It had as its purpose the adjustment of levels of cholesterol and insulin, and improving the health condition of people suffering from diabetes and coronary disease. Subsequently it has been proven to have weight loss effects, it is said.
The South Beach diet aims to train the dieter to control the level and the quality of the carbohydrate intake, as well as the level and quality of the fat intake. It does so from the perspective of the GI of foods (being also a a GI diet), based on the fact that the highest glycemic index is that of the foods high in simple carbohydrates, which break down quickly during digestion.
Besides offering directions for dieting and guidance through basic nutritional facts, South Beach diet books are a valuable source of gourmet diet recipes.
Diet Plan
The South Beach diet plan is based on three phases:
Phase 1
Two weeks: banning carbohydrates means banning craving. Or at least this is what the South Beach Diet book says.
During South Beach Diet Phase One, all carbohydrates (such as grain products and fruit) are strictly forbidden. Food portions are not limited.
Three meals plus snacks are allowed daily.
Menu Sample
Breakfast
- Omelette (three egg whites, diced peppers, mozzarella cheese)
- Two slices of Canadian bacon
Snack
- Thirty pistachios
- Two pieces of broccoli
Lunch
- Chicken salad with light balsamic vinaigrette (lettuce, tomatoes, broccoli)
Snack
- A slice of Swiss cheese
Dinner
- Salmon
- Grilled eggplant
- Mustard greens
Phase Two
Two weeks: The second phase of the diet gradually brings back carbohydrates into the diet, but only complex ones (from whole grain products, high fiber cereals and fruit)
Menu sample
Breakfast
- Omelet with half a cup egg substitute
- One slice of reduced fat cheese
- Chopped spinach
- One turkey sausage
Snack
- String cheese and a quarter of a cup blueberries
Lunch
- Salad with a can of tuna
- Dressing (one tablespoon oil, one pressed garlic clove, half a squeezed lemon)
- One slice of whole-wheat bread
- Sugar-free jello
Snack
- Peanuts
- A cup of tea and natural sweetener
Dinner
- Chicken Parmesan (chicken breast covered with chopped tomatoes, and sprinkled with part-skim mozzarella cheese)
- steamed broccoli
- 1 glass of red wine
Dessert
- Ricotta cream
Phase Three
The rest of your life. Is based mainly on the eating principles acquired during the first two phases, with some caveats: Meals should be regular. The food quantity should not surpass satiety limits. The quality and quantity of carbohydrates and fats should be controlled. High GI foods should be avoided.
Menu sample
Breakfast
- Half a grapefruit
- An egg omelet with tomato sauce
- Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
Lunch
- Roast-beef
- Apple
Dinner
- Steamed asparagus
- Couscous
- Caesar salad with croutons, olive oil and vinegar
Dessert
- Vanilla yogurt with strawberries
Permitted Foods
Phase One
High-fiber foods such as vegetables, lean proteins - all sorts of lean meat, eggs, low-fat cheese, healthy fats - especially olive oil and fish oil from oily fish.
Phase Two
To foods allowed in Phase One, low GI fruit and whole grain products are gradually added.
Phase Three
Foods from all food groups, with attention to the GI and the carbohydrate quality.
Foods to Avoid
- Phase One of the diet is the most restrictive. During this phase neither carbohydrates nor fruit are allowed.
- Foods to avoid during all phases: saturated fats, simple carbohydrate foods (especially highly processed foods, foods containing sugar and refined wheat products)
Advantages and Disadvantages
Advantages
The diet emphasises the benefits of unsaturated fat and complex carbohydrate consumption.
Disadvantages
During Phase One (and partially Phase Two), the diet is quite restrictive. Dieters are deprived of essential minerals and vitamins. Phase One is based on a high protein intake, which can lead to health problems. It is not recommended for people with kidney problems.
Conclusion
During South Beach Diet Phase Three we can speak of a healthy diet, with the role of weight maintenance.