The South Beach Diet was designed by cardiologist, Arthur Agatston in 2003. It is comprised of three phases. In the first phase, your carbohydrate consumption is minimized to 20g a day. In the second and third phases you work in slightly more carbohydrates, accounting for approximately 28 percent of your daily calorie intake. This is far less carbohydrates per day than the 45 to 65 percent recommended by the Institute of Medicine.
Health Benefits
The South Beach Diet claims, "it can "save your life" by improving your cardiovascular health." The Mayo Clinic states that it may improve your blood cholesterol levels in the short-term, but there isn't sufficient evidence that it improves cardiovascular health in the long-term. If you have high blood sugar the South Beach Diet may help decrease your blood sugar levels, because when you consume carbohydrates your pancreas releases insulin and your blood sugar increases. It may help improve your cholesterol level as well as long as you choose to eat polyunsaturated and monounsaturated fats.
Ketosis
Ketosis is a health condition that occurs when your body is unable to break down fats. Your body uses carbohydrates to break down fats, so when you are not obtaining enough complete carbohydrates ketones, partially broken-down fats, will float around in your body. Ketosis may cause gout or kidney stones because of an overproduction of uric acid. This condition may additionally result in dehydration, weakness, dizziness, bad breath, nausea and irritability.
Insufficient Fiber
The Mayo Clinic explains that when you limit your carbohydrate intake you may be at risk for insufficient fiber. Many carbohydrates, such as whole grains, are healthy sources of fiber and even in the third phase of the South Beach Diet you can not consume an adequate amount. Fiber deficiency can result in digestion complications, diarrhea, nausea or constipation. Fiber is available in supplemental form and is readily available at grocery stores. Consult your doctor before you start the South Beach Diet or any other carbohydrate-restricting diet.
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