The South Beach Diet was created in 2003 by cardiologist Arthur Agatston. The diet is a weight loss diet named after the glamorous South Beach area of Miami. According to MayoClinic.com, the diet is considered a modified low-carbohydrate diet and allows for more carbohydrate consumption than most weight loss diets. MayoClinic.com also notes that the purpose of the South Beach Diet is to encourage healthy weight loss and a healthy lifestyle. The South Beach Diet has three phases that you should be familiar with before beginning this diet. Please consult your doctor before starting any commercial diets or making major changes to your current diet.
Phase 1: Two Weeks of Restraint
The first phase of the diet is a two-week period that focuses on removing almost all carbohydrates from your diet according to MayoClinic.com. You will likely reduce your carbohydrate intake from 45 to 65 percent to about 10 percent of your overall calories. Carbohydrate foods will be replaced with healthy fats and proteins coming from meat, seafood, eggs, cheese, nuts and oils that are not high in trans or saturated fats. Nearly all of your carbohydrate intake will come from vegetables. MayoClinic.com reports that you are to cut out all fruit, bread, rice, potatoes, pasta, baked goods, desserts and alcohol during phase one of this diet. According to Western Michigan University, your craving for carbohydrates should drastically be reduced during this phase of the diet.
Phase 2: More Liberal Meal Plans
During phase two of the South Beach Diet, you slowly start to reintroduce "good carbohydrate" foods that were removed during phase one. Columbia University states that "good" carbohydrates are categorized as "unprocessed foods with small amounts of natural sugar such as whole grains, fruit, and some dairy products." Carbohydrates are increased from 10 percent to made up 27 percent of the calories in your diet. According to MayoClinic.com, you are to stay in phase two of the diet until you reach your desired weight.
Phase 3: The Rest of Your Life
Phase three of the South Beach Diet is an ongoing indefinite phase that focuses on maintain your target weight. Western Michigan University states that this stage is called "The Rest of Your Life" and should be a indefinite blueprint of your eating habits. Carbohydrates are increased to 28 percent of your total calories. It is considered the most "liberal" part of the diet and does not adhere to a strict protocol. MayoClinic.com and Western Michigan note that, if you end up gaining weight during phase three, you should return to phase one to lose it.
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