The South Beach Diet was originally designed by cardiologist Dr. Arthur Agatston not as a quick weight-loss plan, but as a healthy diet to prevent or reverse the effects of obesity on the heart and vascular systems. The South Beach Diet is a modified low-carb plan that includes vegetables, fruit and whole grains that are high in fiber and nutrient-dense. Legumes, lean sources of protein and low fat dairy are also allowed. The diet has three stages and starts off with a two-week strict phase that helps your body regulate insulin production.
Phase 1
The first stage of the South Beach Diet lasts only two weeks and has the most restrictions. Designed to jump-start weight loss, this phase eliminates most carbohydrates and encourages you to eat vegetables low on the glycemic index, lean meats such as fish, shellfish and white meat poultry without the skin and heart-healthy monounsaturated fats from olive oil, nuts, seeds and avocados. Other sources of protein include eggs, low-fat dairy products, reduced fat cheeses, tofu and legumes.
Unlike the Atkins diet, saturated fat intake is limited and most cuts of beef, bacon, pork and cream and other high-fat dairy products are discouraged. The diet calls for three meals and two snacks daily -- you should never feel hungry while on the South Beach Diet.
Phase 2
The second stage lasts as long as you'd like to continue your weight loss. All the foods from the phase one are still eaten but complex carbohydrates, such as brown rice, whole-grain bread and pasta, fruits and sweeter vegetables such as pumpkin and sweet potatoes are added. Eat low on the glycemic index, avoid highly processed foods and expect slow and steady weight loss -- about 1 lb. a week. The slower you lose weight, the more likely it is you will be able to keep the weight off. Even though weight loss is much slower during this stage than the previous one, do not give in to the temptation to return to phase one. The South Beach Diet is about health, lowering your blood pressure and cholesterol and reducing your risk of heart disease and Type 2 diabetes.
Phase 3
The third stage of the South Beach Diet is maintenance, after you've reached your goal weight. This stage focuses on how to eat for the rest of your life. All the foods from stage two are included -- and all other foods are included -- even the occasional indulgence.The South Beach Diet believes that the first two stages have taught you how to make healthy choices, developed new eating patterns and eliminated cravings for sugar and unhealthy fats.
If you gain a few pounds during stage three, you may go back to the second stage until you reach your goal weight again.
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