It wasn’t until the 1990s that Dr. Arthur Agatston of the Arthur Agatston Cardiology Clinic in Miami, Florida, decided to modify the way his patients ate for the better to prevent significant health problems, including heart disease and type 2 diabetes.
According to the South Beach Program website, the diet got its name from Dr. Agatston’s practice area in Miami, where it immediately gained traction.
The South Beach Diet, created by Dr. Agatston and released in 2003, has sold millions of copies.
What Exactly Is the South Beach Diet, and Why Would Anyone Want to Try It?
The South Beach Diet restricts processed carbohydrates, including white bread and sugar. Instead, those following the diet are advised to limit their intake of carbohydrates in favor of lean protein, low-fat dairy products, and healthy carbs such as whole grains, vegetables, and fruit, to shed pounds and improve their health while also curbing hunger that often leads to overeating and gaining more weight.
In contrast to other low-carb diets, such as the Atkins diet, the South Beach Diet recommended limiting salt and saturated fat intake.
To lose weight on the Atkins diet, you may need to consume 16.7 percent of your calories from saturated fat. However, when it comes to the South Beach Diet suggests taking just 10 to 15% of your calories from saturated fat.
However, certain carbs that the South Beach Diet does not shy away from: “South Beach in the long term supports a diet that includes complex carbohydrates—whole grains and beans and lentils among them—and fruits,” says an Ohio State University Wexner Medical Center registered dietitian. For those who want to follow the South Beach Diet as initially suggested, it looks like the DASH diet: Many fruit and veg, lean meats; plant-based oils; and low-fat dairy. This is a very scientific diet.” According to Stephens, it has been shown to reduce cholesterol and high blood pressure.
What Exactly Is the South Beach Diet and How Does It Work?
The South Beach Diet focuses on regulating hunger by eating before it occurs. Accordingly, three stages are included in the South Beach Diet to accomplish this goal. The first week of Phase 1 is dedicated to “resetting your body” to aid fat loss, boost metabolism, and lessen cravings for sweets and starchy carbs. Weight reduction continues to be consistent in Phase 2, with the addition of excellent carbohydrates to your diet. Finally, according to the South Beach Diet website, Phase 3 is a weight-maintenance phase in which you learn to maintain your new weight without restriction or hunger.
As Stephens puts it, “the stages assist to ‘jump-start’ some weight reduction.” Patients are more likely to persist with a treatment plan if they see early success. This helps individuals adjust to their new way of life since phase three is not a “diet” but a long-term commitment.
Here’s a breakdown of the three stages of the strategy.
Overview of Phase 1 of the South Beach Diet
In phase one of the South Beach diet, you may consume three meals, one dessert, and two snacks daily. On the other hand, phase 1 of the program provides the fewest options in terms of food: Nuts, seeds, low-fat dairy, and healthy unsaturated oils like olive oil are the only foods you should consume if you want to lose weight.
Phase 1 is two weeks.
Getting your blood sugar under control is the primary objective of this phase, which aims to wean you off of all the junk stuff you’ve been consuming.
Barbara Schmidt, RDN, a private practitioner in New Canaan, Connecticut, says controlling blood sugar and insulin response is the key to preventing overeating. She also recommends eating every three to four hours and eating a high-fiber diet rich in whole grains, fruits and vegetables, and heart-healthy fats.
Carbohydrates have an impact on blood sugar levels. A large bagel, for example, can leave you feeling full faster and more likely to overindulge in something you shouldn’t be eating, according to Schmidt, who adds that the South Beach Diet does a better job of limiting the consumption of these starchy carbohydrates than other diets.
Phase 1 of the South Beach Diet Sample Menu
The South Beach Diet website offers the following sample food for the first phase: (1)
- Breakfast Tea on the South Beach
- Snack Greek yogurt with fresh dill and lemon juice, along with celery sticks and cherry tomatoes as a side dish
- Lunch consists of grilled chicken, half an avocado, and steamed broccoli.
- Snack on a South Beach Diet Chocolate Peanut Bar.
- Dinner Salmon baked with white beans, steamed cabbage, and garlic in a white wine sauce.
- Almonds for Snack in the Evening
What Phase 2 of the South Beach Diet Looks Like
During phase 2 of the South Beach Diet, you’ll eat a lot more whole grains and fruits and keep going until you hit your desired weight. Susan Kraus, RD, a clinical dietitian at Hackensack University Medical Center in New Jersey, explains that “good-carb choices have more staying power, take a long period to be processed and absorbed, and prevent the purported fluctuations in blood glucose and quick secretions of insulin” when consumed.
Phase 2 of the South Beach Diet allows you to eat as follows: (2)
- one tiny banana, two medium plums, or a cup of mixed berries each day (such as strawberries and blueberries)
- Squash, sweet potatoes, and other starchy vegetables should be consumed at least once or twice daily.
- 3 cups of air-popped popcorn, a small tortilla, and other healthy carbs
Even so, meals like the following should be avoided:
- Carbohydrates refined, such as white bread, pasta, and rice cakes (for example)
- White potatoes
- Juices made from fresh fruits
- Dried fruit that has been sweetened.
- Ice cream, honey, and jam are examples of sweets.
Phase 2 of the South Beach Diet’s Sample Menu
- Pita with spinach, eggs, and feta cheese on top of vegetable juice and tea or coffee for breakfast
- Snack: Cilantro Pesto Dip on Assorted Vegetables
- Lunch: Turkey curry with a salad of mixed greens
- Indulge in a snack of apples and peanut butter.
- Dinner: Shrimp and rice in a Louisiana style, roasted tomatoes with Parmesan cheese for dessert.
- Tiramisu in the South Beach Diet tradition for dessert
What Phase 3 of the South Beach Diet Looks Like
According to Dr. Mercola, the South Beach Diet is meant to be a way of life. The third and final phase will go on forever. You learn how to consume other things in moderation to avoid gaining weight and start a new diet again.
It’s a good idea, says Stephens, to look at DASH diet cookbooks if you need food ideas or want more variety.
A Sample South Beach Diet Phase 3 Menu
Phase 3 of the diet may look like this, according to Stephens:
- Breakfast Quiche muffins with a piece of whole-grain toast like Ezekiel bread, a cup of fruit, and a cup of black coffee or tea are delicious breakfast options.
- Green salad with salmon or chicken with a vinaigrette dressing for lunch
- Snack on berries and Greek yogurt
- For dinner (such as salmon or chicken tenderloin), a small piece of veggies (zucchini, squash, red onion), and 1/3 cup of a hearty grain (quinoa, brown rice, etc.) (farro, quinoa, barley)
- Dessert Custard or Greek yogurt with peaches and slivered almonds and chocolate powder on top of mascarpone cheese
The Possible Pros of Following the South Beach Diet
“This diet is presented very simply, and no measurement for many of the items is required, particularly in the beginning,” adds Kraus. Weight reduction of 8 to 12 lbs. is possible in the first two weeks since phase 1 is severe. “The heart-healthy meals advised throughout the plan” in Phase 1 may help curb cravings for highly refined carbohydrates. In addition, if you already have type 2 diabetes, controlling your blood sugar levels might help you manage it better.
“The South Beach Diet teaches you what to eat and when to eat it,” Schmidt explains. Also, fiber was always a focus, a bonus since fiber is filling and may aid in weight loss or maintenance.
Additional benefits may arise from cutting out carbohydrates from your diet: David Ludwig, MD, PhD, a professor at Harvard T.H. Chan School of Public Health, wrote on the Harvard School of Public Health site that “fad diets” like South Beach and Atkins can help people by reducing the number of processed carbs they consume, which has scientifically proven health benefits for those who follow it. He explains that cutting down on carbohydrates is the fastest way to stabilize blood sugar and decrease insulin levels. (3)
The Possible Cons of Following the South Beach Diet
Although the South Beach Diet may be ideal for some, it may not suit everyone.
According to Schmidt, the diet lacks calcium, which is crucial for women since they are more susceptible to osteoporosis or bone loss. Therefore, maintaining healthy bones and preventing bone disease may be achieved by consuming enough calcium.
Even if the recommended daily intake of dairy products (such as milk and cheese) is two cups, this isn’t nearly enough. Therefore, it’s vitally essential that you take a calcium supplement, 500 milligrams each day, in the morning and at night. Additionally, Schmidt dislikes that there is no fruit or carbohydrate in phase 1, although this is less of an issue if you are just on a diet for two weeks.
Kraus adds that when you’re away from home, it might be challenging to stick to Phase 1 because of the restricted variety of available meals. In addition, many of the food categories have no particular guidelines for portion sizes.” There is a risk of overeating or undereating as a result of this.
As for the South Beach Diet, various studies have shown it to be ineffective compared to other popular diets: The Atkins diet, the South Beach diet, the Zone diet, and the Weight Watchers diet were all examined in a study published in Circulation: Cardiovascular Quality and Outcomes in November 2014, and researchers found no evidence that any of these diets were more beneficial than the others. (4) (At a year follow-up, the Weight Watchers plan was the most successful weight loss.)
Potential Short- and Long-Term Effects of the South Beach Diet
At each South Beach diet phase, your health and weight may undergo significant adjustments.
Due to the strictness of the first phase, Kraus claims, “people will witness quick effects.” As long as the dieter adheres to the plan as prescribed, weight reduction should not be slowed down by adding back in the food.
A long-term eating plan is the goal of the South Beach Diet, which is why phase 3 is called “maintenance.” By now, you should know how to eat healthily, so you may indulge in delights like a piece of cake now and then while still adhering to the principles you acquired in stages 1 and 2.
Schmidt adds that there are “all the correct types of meals you should be consuming,” Schmidt adds. For the long haul, sticking to it Monday through Friday and relaxing a bit on the weekends will keep you on track. Despite this, there are a lot of fantastic dishes and enough to choose from.”
Following the South Beach Diet, as Agatston explains in his book, may reduce your risk of heart attack, stroke, diabetes, and even certain cancers, in addition to helping you lose weight. Unfortunately, most diets don’t provide long-term benefits like that since they don’t expect you to continue with them for an extended period.
“You won’t be overweight if you’re eating correctly and exercising regularly,” adds Schmidt.
The Bottom Line: Should You Try the South Beach Diet for Weight Loss?
Stephens states, “The diet works for some individuals, but not for everyone.” She argues that instead of focusing on a “diet,” individuals should concentrate on making lifestyle improvements.
Finally, you’ll be consuming only foods that were scientifically established to be healthy. For example, it’s been shown that eating a diet high in vegetables, fruits, whole grains, and low-fat dairy products can decrease blood pressure, improve blood sugar regulation, and aid weight loss.
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