The Atkins and South Beach diets have the same premise--obesity is caused by high-carbohydrate foods that raise your body's blood sugar. The late Dr. Robert Atkins and Arthur Agatston, the diets' inventors, both wrote that high-fat and high-protein foods do not cause blood-sugar elevations and weight gain.
Although Agatston and Atkins both recommend that you eat fewer carbohydrates and more fatty foods, their diets differ in some respects.
Different Carbs Banned
The Atkins and South Beach diets both ban many carbohydrates during their first phases, but they ban slightly different carbs. Both diets ban breads, fruits and pasta during these first 14 days. The Atkins Diet also bans several dairy products, grains, and starchy vegetables such as potatoes and carrots. The South Beach Diet bans potatoes, but not carrots, rice but not all grains, all baked goods, cake, candy, cookies and ice cream.
Introducing Carbohydrates
The South Beach Diet bans carbohydrates with white flour and white sugar for life, but permits fruits, whole wheat pasta, and whole grain breads and rices throughout phases two and three.
The Atkins Diet introduces carbs via a nine-step "carbohydrate ladder." You are allowed to add one step per week in the following order--vegetables, cheeses, nuts and seeds, berries, alcohol, beans, other fruits, vegetables with starch, and whole grain breads.
Transitions Different
The Atkins Diet has four phases with specific names--Induction, Ongoing Weight Loss, Pre-Maintenance and Lifetime Maintenance. The South Beach Diet has three phases. Both diets' first phases are designed to last 14 days, and both diets' final phases begin when you are at your ideal weight and last a lifetime.
The Atkins Diet has more specific goals between its first and final phases. You should remain in the Ongoing Weight Loss Phase until you are five to 10 pounds overweight and lose one pound weekly during the Pre-Maintenance Phase.
No Calorie Counts
The Atkins and South Beach diets both urge you to stop counting calories, but they have different approaches.
"The South Beach Diet" book calls for you to eat six times per day during its first two phases--three full meals plus snacks in midmorning, midafternoon and late at night. During Phase Three, you are instructed to eat four times daily--three full meals plus a post-dinner dessert. By contrast, "Dr. Atkins' New Diet Revolution" doesn't outline any meal plans, but recommends foods that you should eat regularly, in moderation and sparingly.
Saturated Fats
Atkins and Agatston agree that you should eat foods high in unsaturated fats, but they differ on saturated fats.
Atkins reported that saturated fats "have both good and bad effects on cholesterol levels" while Agatston says they cause heart attacks and strokes. The Atkins Diet does not restrict saturated fats. The South Beach Diet does. It urges you to avoid rib steaks, liver, brisket, chicken legs and wings, duck and honey-baked ham.
References
- "The South Beach Diet"; Dr. Arthur Agatston; 2003
- "The South Beach Diet Supercharged"; Dr. Arthur Agatston with Joseph Signorile; 2003
- "Dr. Atkins' New Diet Revolution"; Dr. Robert Atkins; 2002
- "Atkins Diabetes Revolution"; Dr. Robert Atkins, Mary Vernon and Jacqueline Eberstein; 2004
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