The South Beach Diet

The South Beach Diet

• The South Beach Diet was designed by cardiologist Arthur Agatston and dietician Marie Almon as an alternative to low-fat approaches such as the Ornish Diet and the Pritikin Diet.
• It replaces what they define as “bad carbs” and “bad fats” with “good carbs” and “good fats.”  Trans-fats and saturated fats are considered “bad” while monounsaturated (such as olive oil, canola) and omega-3 fats (found in fish, flax seeds) are considered good.  Refined sugar, flour and some high glycemic index vegetables are eliminated, although complex carbohydrates such as whole grains are not removed.
• The plan allows for 3 daily meals plus snacks and desserts and does not require specific calorie counting; rather it promotes specific food combinations to maintain consistent blood sugar.
• The South Beach Diet is broken into three phases, each progressively becoming more liberal.
• “Phase 1″ lasts for the first two weeks of the diet. It eliminates all sugars, processed carbohydrates, fruits, and some higher-glycemic vegetables as well.  Its purpose is to eliminate the hunger cycle and is expected to result in significant weight loss.  Unlike the Atkins Diet, the Phase 1 in South Beach Diet requires lean cuts of meat and low/non-fat dairy products.  If someone has 10 or less pounds to lose they can start at the second phase.
• “Phase 2″ continues as long as the dieter wishes to lose weight. It re-introduces most fruits and vegetables and some whole grains as well.
• “Phase 3″ is the maintenance phase and lasts for life. There is no specific list of permitted and prohibited foods. Instead, the dieter is expected to understand the basic principles of the diet and live by the principles.
• Artificial sweeteners are permissible on the South Beach Diet and beverages can include diet sodas or caffeine free coffee/tea, and in the later phases red wine.
• Kraft Foods licensed the South Beach Diet trademark for use on a line of packaged foods called South Beach Living.  These products are designed to meet the requirements of the diet.
• Concerns include that much of the initial 8-13 pounds weight-loss is likely to be water-weight-loss caused by carbohydrate restriction.  This weight loss is usually regained, as soon as carbohydrate intake resumes.  A further drawback of the South Beach Diet is that it doesn’t fully cater for people who don’t or can’t eat dairy.  Many snacks are dairy-based, yet the diet bans soy in the first two weeks.
• Some critics feel the issue on complex carbohydrates remains unaddressed.  They assert that most of the world outside America thrives on complex carbohydrates and believe these foods do not keep individuals overweight or warrant a 14-day ban.