In 2003, Arthur Agatston, M.D. created the South Beach Diet for weight loss. Dr. Agatston doesn't classify his diet as a low-carbohydrate diet and claims you don't count carbs on this diet, according to MayoClinic.com. However, the maximum amount of carbohydrates you can consume during the entire program is 28 percent of your total calories per day. This is significantly less than the 45 to 65 percent of recommended by the Institute of Medicine. You should talk with your doctor before drastically lowering your carbohydrate intake.
Phase One Rules
Phase one of the South Beach Diet lasts two weeks. You can only derive 10 percent of your daily calories from carbohydrates during this phase. You obtain the remaining 90 percent of your calories per day from lean meats, vegetables, seafood, eggs, nuts, cheese, salads and healthy fats and oils. You are not allowed any fruit, bread, starchy vegetables, rice, pastries, sweets, pasta or alcohol. You are supposed to eat breakfast every day and are advised not to skip any meals.
Phase Two Rules
You stay in phase two until you have reached your goal weight. In this phase, you begin to reintroduce some of the previously banned foods, such as some fruits, including apples, blueberries, cantaloupe and cherries. You are also allowed to implement some starchy foods like green peas, small whole grain bagels and multigrain, rye, whole wheat and oat breads. You can obtain approximately 27 percent of your total calories from carbohydrates in this phase, so you need to consume the reintroduced foods sparingly.
Phase Three Rules
Phase three is a lifelong maintenance nutritional lifestyle. You continue your focus on eating high protein and good fats while still restricting your carbohydrate intake. You are supposed to derive 28 percent of your calories from carbohydrates. You still refrain from eating simple carbohydrates such as white bread, white rice and pastries. A typical recommended breakfast is a veggie quiche stuffed with low-fat cheese, spinach and other fresh vegetables. You are allowed one cup of coffee, tea or tomato juice with breakfast.
References
- MayoClinic.com: South beach Diet
- South Beach: South Beach Diet Plan for Beginners
- American Dietetic Association: The South Beach Diet Supercharged, by Arthur Agatston, MD, with Joseph Signorile, PhD
- MayoClinic.com: Atkins diet; What's behind the claims
- South Beach Diet: Top 10 South Beach Diet Superfoods
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