If you are just starting the South Beach Diet, you may find it highly restrictive, especially if this is your first experience with a low-carbohydrate diet. In the typical American diet, about 50 percent of daily calories come from carbohydrates, according to the Centers for Disease Control and Prevention. At the beginning of the South Beach Diet, that figure drops to 10 percent. Carbohydrates are an important energy source for your body. The goal of the South Beach Diet is to limit simple carbohydrates and slowly increase your consumption of healthier complex carbohydrates, which are packed with nutrients and fiber. Always check with your doctor before starting a new diet plan.
Phase One
The South Beach Diet plan has three parts, or phases, as they are labeled in the book. Phase One is the most restrictive phase. Nearly all carbohydrates are eliminated from your diet; you are not allowed to eat any fruit, pasta, bread or rice. Alcohol consumption is also prohibited. Phase One lasts 14 days. If you need to lose 10 lbs. or less, if you don't experience cravings or if you do not have belly fat, you are able to start the diet at Phase Two.
Phase Two
During Phase Two of the South Beach Diet, you slowly begin to reintroduce many of the carbohydrates that were banned during Phase One, such as fruit and sweet potatoes. Dr. Agatston writes, "People are reluctant to leave the safety of Phase One and begin eating the kinds of food that made them overweight in the first place." But it is important to begin eating more normally again because you will be more likely to maintain a diet that is not overly restrictive. There is less structure during Phase Two, but you will learn how to choose healthy carbohydrates. Phase Two lasts until you have reached your desired weight goal. According to Dr. Agatston, most people lose 1 to 2 lbs. per week during Phase Two.
Phase Three
Phase Three is the "maintenance" phase of the South Beach Diet plan. It is meant to be maintained for life. During Phase Three, you are able to eat normal portion sizes of all the foods that were reintroduced in Phase Two. Your consumption of carbohydrates will be limited to 28 percent of caloric intake, which is still less than what most Americans consume. If you gain weight during Phase Two, Dr. Agatston advises returning to Phase One.
Health Benefits
The South Beach Diet plan does have some health benefits. In the April 2009 issue of the "Journal of the American Dietetic Association," Dr. Michael Miller writes that in one study, South Beach Diet plan followers experienced "significant reductions in low-density lipoprotein cholesterol." South Beach Diet followers reduced their cholesterol levels by 11.8 percent compared to a control group.
References
- Centers for Disease Control and Prevention: NCHS Data Briefs
- "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss"; Arthur Agatston; April 2003
- The New York Times: New Doctor, New Diet But Still No Cookies
- "Journal of the American Dietetic Association"; Comparative Effects of Three Popular Diets on Lipids, Endothelial Function, and C-Reactive Protein during Weight Maintenance; Michael Miller, M.D.; April 2009
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