There are three phases, or stages, in the South Beach Diet Plan. Dr. Arthur Agatston, a cardiologist at the University of Miami Miller School of Medicine, created the South Beach Diet in 2003. The South Beach diet is low in carbohydrates, but does not require that participants actually count the number of carbohydrates consumed each day. The diet plan encourages a healthy lifelong lifestyle rather than just short-term weight loss. Always check with your physician prior to starting any weight loss plan.
What Happens in Phase 1?
Phase 1 of the South Beach Diet lasts for two weeks and is the strictest phase. Nearly all carbohydrates are removed from your diet. Only 10 percent of your daily calories will come from carbohydrates. The typical American man consumes 48 percent of his daily calories in carbohydrates and the typical American woman consumes 50 percent of her daily calories in carbohydrates, according to the U.S. Centers for Disease Control. During Phase 1 you will consume mostly lean meats and healthy fats.
What Happens in Phase 2?
Carbohydrates are slowly reintroduced during Phase 2 of the South Beach Diet. Your daily intake of carbohydrates will rise to 27 percent of your daily calories. Dr. Agatston recommends that at the beginning of Phase 2 you add one daily serving of a previously restricted carbohydrate. You will monitor your body's response, noting any increased cravings or weight gain. If your weight loss continues, you can introduce another carbohydrate serving the following week. Phase 2 lasts until you reach your weight loss goal.
What Happens in Phase 3?
Phase 3 is the maintenance phase of the South Beach Diet. You are expected to maintain Phase 3 for life. During Phase 3, you may consume up to 28 percent of your daily calories in carbohydrates. Foods restricted during Phase 1 are now allowed, although your diet will still focus on lean meats, healthy fats and whole grains. If you gain weight during Phase 3, you must return to Phase 1 and begin again.
Does the South Beach Diet Have Health Benefits?
There is some evidence that the South Beach Diet helps lower the level of lipids, or fat, in your blood. In one study, during Phase 3 of the diet, some study participants reduced their level of low-density lipoprotein, or bad cholesterol, by 12 percent, according to Dr. Michael Miller. Dr. Miller is a cardiologist at the University of Maryland.
Is the South Beach Diet Effective?
According to Dr. Agatston, you can expect to lose 8 to 13 lb. during Phase 1 of the South Beach Diet and then 1 to 2 lb. each week during Phase 2. The prospect of quick weight loss is attractive, but the loss may also be short-term. According to the Mayo Clinic, low-carbohydrate and modified-carbohydrate diets are not more effective in the long term than high-carbohydrate diets. In the October 2007 issue of the "Journal of the American Dietetic Association," Dr. Yunsheng Ma rated Phase 2 of the South Beach Diet 50.7 out of 70 in terms of weight loss effectiveness. The Ornish Diet was rated 64.6, and the Weight Watchers diet plan 57.4.
References
- "The South Beach Heart Health Revolution"; Arthur Agatston; December, 2007
- Centers for Disease Control: NCHF Data Brief
- "Journal of the American Dietetic Association"; Comparative Effects of Three Popular Diets on Lipids, Endothelial Function, and C-Reactive Protein during Weight Maintenance; M. Miller et al.; April 2009
- Mayo Clinic: South Beach Diet
- "Journal of the American Dietetic Association"; A Dietary Quality Comparison of Popular Weight-Loss Plans; Yunsheng Ma, M.D., Ph.D.; October 2007
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