The South Beach Diet is among the eight most popular diets in the world, Medical News Today reports, noting was formulated in 2003 by Dr. Arthur Agatston and nutritionist Marie Almon. The South Beach Diet focuses on insulin level control as well as the benefits of unrefined slow carbohydrates against fast carbohydrates. According to MayoClinic.com, the purpose of the South Beach Diet is to change the overall balance of food intake to promote a healthy lifestyle and weight-loss. It was created to help Dr. Agatston's patients with heart disease, but has become popular as a weight-loss diet. It limits the intake of carbohydrates that have high glycemic indexes, as well as high fat content.
Starchy Carbohydrates
Products that contain starchy and refined carbohydrates are high in calories and you should avoid them on the South Beach Diet. Products made from refined flour, like bagels, white bread, pasta, cakes, cookies, and other starchy carbohydrate foods like cereal, white rice, potatoes and rice cakes are not allowed in this diet. The South Beach Diet allows a limited intake of starchy carbohydrates in the second phase, including foods like whole wheat pasta, bran muffins, high-fiber cereal, oatmeal, whole wheat bagels and multigrain, bran or whole-wheat bread.
Sugar
Sugar intake is to be limited to no more than 75 calories per day in Phase 1 of the South Beach Diet. Semi-sweet chocolates are allowed in the second phase, but intake remains limited. Sugars have high glycemic indexes that adversely affect blood sugar levels. Avoid all sugars, including white sugar, honey, brown sugar, jellies, jams and ice creams. Along with encouraging healthy food consumption, the South Beach Diet also limits sugar because it adds empty calories.
Full-Fat Dairy Products
Low-fat dairy products are allowed on the South Beach Diet, but you should completely avoid full-fat versions. This means that whole cream, whole milk, full-fat cheeses, full-fat yogurt and other full-fat dairy products are to be avoided in the South Beach Diet. This limits the carbohydrates and calorie intake as well.
Fruit
According to MayoClinic.com, you should avoid all fruits and fruit juices in the first phase of the South Beach Diet. Fruits with high sugar content, like pineapple, figs, raisins and watermelon, as well as fruit juices and canned fruits, are to be avoided completely. Commercial fruit juices use high fructose syrup as a primary ingredient and canned fruits are kept in heavy syrup and are quite high in sugar content. Some fruits, like apples and grapes, are allowed in the second and third phases.
References
- Medical News Today: What Are The Eight Most Popular Diets Today?
- MayoClinic.com: South Beach Diet
- American Dietetic Association: The South Beach Diet Supercharged, by Arthur Agatston, M.D., with Joseph Signorile, Ph.D.
- Medical News Today: What Is The South Beach Diet? What Are The Benefits of The South Beach Diet?
- South Beach Diet: The Delicious, Doctor-Designed, Foolproof, Weight-Loss Plan
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