Cardiologist Dr. Arthur Agatston developed the South Beach Diet in 2003 as an alternative to low-fat and low-carb diets. This diet focuses on eating the healthier carbohydrates and fats and avoiding the less healthy options in these groups. The South Beach Diet limits carbohydrates, including fruits, but not as much as typical low-carb diets.
Phase One
Eating fruits during phase one of the South Beach Diet is not allowed. During this phase, the only carbohydrates you eat are non-starchy vegetables. Limiting carbohydrates in this manner is meant to eliminate carbohydrate cravings and stabilize your blood sugar, according to the South Beach Diet website.
Phase Two
During phase two, you gradually add fruits back into your diet, starting with one serving a day and working up to three servings a day. Continue to avoid canned fruits, dried fruits, fruit juices, watermelon, pineapple, lychee, figs and dates until phase three because of the high sugar content in these fruits and the ease with which they are absorbed by the body. You should eat fruits in a variety of colors, and eat them at the same time as you eat protein to minimize spikes in blood sugar.
Phase Three
All fruits are allowed during phase three of the diet, as this is the maintenance phase. However, Dr. Agatston suggests enjoying the fruits that were off limits during phase two only occasionally to limit the risk of regaining the weight that you lost. Should any fruit cause your cravings to return, you should avoid it in favor of other fruit options.
Considerations
Phase one limits carbohydrates to approximately 10 percent of calories, which can be too restrictive for some people and cause them to go off the diet. It can also lead to ketoacidosis, in which the low glucose levels in the body cause ketones to build up when fat is broken down for energy, according to the Mayo Clinic.
Potential
The South Beach Diet emphasizes lean protein, heart-healthy monounsaturated fats, whole grains, and fiber-rich fruits and vegetables while limiting consumption of simple carbohydrates, saturated and trans fats. This is in line with MyPyramid.gov recommendations. However, the restrictions on whole grains and fruits, especially in phase one, may be too severe and don't seem to be backed up by sufficient scientific evidence, as low-carb diets do not produce more weight loss in the long term than low-fat diets.
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