The South Beach Diet has remained amongst the most popular of weight loss plans. It reinvents itself in an effort to continue its reign. With books, cookbooks, online support and pocket guides, the South Beach Diet provides multiple levels of support designed to improve your chances of success.
Concept
The concept of the South Beach Diet was developed by Miami cardiologist Arthur Agatston. In his book "The South Beach Diet," Dr. Agatston discusses his research of both popular and science-based weight-loss programs. His eventual discovery of insulin resistance syndrome gave him a basis for the South Beach Diet.
“One side effect of excess weight is an impairment of insulin’s ability to properly process fats and sugars” Agatston says. This impairment leads to an excess of fat storage. Agatston goes on to say, “Much of our excess weight comes from the carbohydrates we eat, especially the highly processed ones,” labeling these foods as “bad carbs.”
Carbs and Fats
One of the main aspects of the South Beach Diet is limiting carbohydrate and fat choices. “Bad carbs” are prohibited, while “good carbs”--fruits, vegetables and whole grains--are allowed.
“Good fats”--mono and polyunsaturated fats--are encouraged, such as olive, peanut or canola oils. These fats are labeled “good” due to their ability to reduce the risk of heart attack or stroke. An added benefit is that “they make food more palatable” Agatston says.
“Bad fats” can "lead to cardiovascular disease, heart attack and stroke,” Agatston says. These fats include saturated fats such as red meat and butter.
Phases
The South Beach Diet includes three phases. The first two phases are based on following specific menus. Phase one lasts two weeks and prohibits all foods considered to have a high glycemic index. The purpose is to “resolve the insulin resistance brought on by eating too many bad carbs,” Agatston says.
Phase two allows a list of the high glycemic carbs such as fruit, whole grain bread and sweet potatoes. Phase two continues as long as it takes to lose the desired amount of weight. The downside is that weight loss is slower in phase two than one. The upside is that liberalized eating plan makes the diet more doable.
Phase three starts after your target weight is reached and becomes your new lifelong way of eating. By the time you reach phase three, you are expected to be familiar enough with the allowed foods to follow the diet without a specific menu. Recipes are provided as needed.
Support
Nine books have been released in support of South Beach Diet followers. Online support at SouthBeachDiet.com includes a meal planner, weight tracker, free recipes and discussion boards, as well as counseling with a registered dietitian.
Exercise
The South Beach Diet Supercharged builds on the original plan by adding instructions on incorporating exercise. American Dietetic Association media spokeswoman and registered dietitian Dawn Jackson Blatner reviewed the book and calls it “an inspiring and realistic approach to getting healthy” due to its inclusion of success stories, recipes and dining out guide. She refers to the exercise plan as a “simple, realistic, and inexpensive approach to fitness.”
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