The South Beach Diet was initially developed by cardiologist Arthur Agatston, M.D., to help treat his overweight and obese heart patients. The diet was such a success for so many of his patients, that it soon became popular nationwide. Unlike other diets, the South Beach Diet does not eliminate entire food groups, but teaches individuals how to rely on the "right" types of good, nutrient-dense carbohydrates and fats. The diet consists of three phases to help lead its followers to success.
Considerations
Your goal while in phase one of the South Beach Diet is to eliminate cravings for refined, processed carbohydrates and maximize your initial weight loss. This phase is both the shortest and strictest of all three phases and lasts about two weeks. According to Dr. Agatston, during this phase your objective is to stabilize your blood sugar levels, which means that your diet will be significantly lower in carbohydrates. Throughout these two weeks, bread, rice, potatoes, pasta, baked goods, candy, cake and sugar of any kind is not allowed. The focus of this period is to consume whole foods that will keep you full and satisfied.
Phase One Foods: Protein
During phase one of the South Beach Diet, lean protein sources are encouraged. All types of fish and shellfish are allowed. Skinless white poultry and lean cuts of beef and/or pork, such as sirloin, tenderloin and top round, are also included in this phase. If you don't enjoy meat, soy protein and eggs are all on the acceptable foods list as well.
Phase One Foods: Carbohydrates
Phase one is the strictest on carbohydrate intake. Only the lowest glycemic index carbohydrates, those that raise blood sugar the least, are included. Many salads and vegetables are therefore, unlimited however, fruits, starches, grains and dairy should all be avoided. Vegetables that you may enjoy during this phase include, but are not limited to, beans, asparagus, broccoli, cabbage, celery, cauliflower, cucumbers, spinach, lettuce and zucchini.
Phase One: Fats
Heart-healthy fats are an important component of the South Beach Diet. Like protein, fats act to keep you fuller longer and satisfy various cravings. This is why a variety of low-fat cheeses, nuts, peanut butter and olive and canola oil are foods you can enjoy during this two-week phase.
Tips for Success
The first few days of phase one may be challenging for most. The cravings for sweets, baked goods and other refined carbohydrates however, should dissipate quickly leaving you with the desire to eat wholesome foods instead. During this phase do not measure your food portions or count calories. Your meals should be of normal size and satisfy your hunger, but not leave you feeling uncomfortably full. You should eat your these meals three times a day with a snack in between each, totalling six eating events each day. Each meal should consist of an acceptable item from each "food group," including carbohydrates, proteins and fats.
References
- "The South Beach Diet;" Arthur Agatston, 2003
- South Beach Diet
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