According to the Mayo Clinic, the South Beach Diet claims you will lose close to 13 lbs during the first phase of the program. It also claims that most of the fat loss will be from your middle section. From there, you should lose 1 to 2 lbs per week until you meet your desired weight. It is considered a modified low-carbohydrate diet because you derive a maximum of 28 percent of your calories from carbohydrates.
History
Cardiologist Arthur Agatston designed the South Beach Diet in 2003, and named it after a glamorous beach in Miami, states the Mayo Clinic. Agatston wrote a book explaining his diet, entitled, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss." This is not a medical diet, rather a commercial diet, targeted at overweight middle-aged adults.
Phase 1
During phase 1 of the South Beach Diet, you minimize your carbohydrate intake to approximately 20g of carbohydrates per day. The Institute of Medicine recommends consuming 45 to 65 percent of your daily calories from carbohydrates, in this phase you only obtain about 10 percent of your daily calories from carbohydrates. You are encouraged to eat meats, eggs, seafood, nuts, vegetables, cheese, salads and healthy oils during this phase. Carbohydrate cravings are supposed to subside and you are to refrain from eating all fruit, bread, potatoes, pasta, rice, baked goods, sweets and alcohol.
Phase 2
You move into the second phase of the South Beach diet after the initial two weeks and begin to add in nutrient-rich carbohydrates. Your carbohydrate intake increases to approximately 27 percent of your daily calories. You are able to add in more vegetables, some fruit and whole grains. This phase does not have a set time frame, you remain in phase two until you have reached your goal weight.
Phase 3
The third and final phase is a maintenance phase. You are adding in slightly more carbohydrates to around 28 percent of your daily calories, while maintaining your desired weight. This phase is meant to be sustained for life as a lifestyle nutrition plan. If you begin to put on any weight after the first 2 phases the South Beach Diet recommends starting over with phase 1.
Warning
Your body used complete carbohydrates, like whole grains, to break down fats. If you do not obtain a significant amount of carbohydrates these partially broken down fats, called ketones, float around in your body. An excess of ketones results in a condition called ketosis, which could lead to kidney stones, weakness, nausea, dehydration, dizziness and irritability. Additionally, the Mayo Clinic states that when, "limiting fruits, vegetables and whole-grain foods, you may not get enough fiber - which can contribute to constipation and other gastrointestinal problems." Diabetics should be particularly cautious about low-carbohydrate diets because it may lower blood sugar. Consult your doctor before vastly reducing your carbohydrate consumption.
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