American cardiologist, Dr. Arthur Agatston created the South Beach Diet for his heart patients and discovered that the diet helped his patients lose weight as well. The focus is on consumption of the right kind of foods, more specifically the right kind of carbohydrates. His diet plan restricts carbohydrates in the first two weeks but gradually reincorporates carbohydrates with low glycemic index. The diet distinguishes between the complex and simple carbohydrates, or good and bad carbohydrates.
Carb Restrictions
The South Beach Diet has three phases. The first phase eliminates almost all carbohydrates. You can derive only 10 percent of your daily calories from carbs. This is significantly less than the recommended 45 to 65 percent of daily calories from carbohydrates. During the second phase, carbohydrate consumption is increased to 27 percent of your total daily calories. The third phase only raises carbohydrate intake to 28 percent of your total daily calories, and you are encouraged to follow this plan for life to sustain your goal weight.
Good Carbs
Carbohydrates with a low glycemic index, such as non-starchy vegetables, are considered good carbs in the South Beach Diet. Carbohydrates with low glycemic index are digested slowly, causing a slower change in blood sugar. This occurs because carbohydrates with a low glycemic index slowly discharge sugar into the blood, providing a balanced supply of energy and leaving you feeling satisfied for longer. The South Beach Diet claims that you will get significantly fewer cravings for food if you consume only good carbs and in moderation. The South Beach Diet recommends eating healthy carbs such as vegetables, whole grains and nuts.
Bad Carbs
Carbohydrates that are considered bad in the South Beach Diet generally have a high glycemic index. These carbs cause a rapid increase in blood sugar levels, which may give a false feeling of energy initially but soon after leaves you feeling a lack of energy, craving more carbs and feeling hungry more often. When this pattern is frequently repeated, you are likely to gain weight due to overeating. Additionally, when your blood sugar rises your pancreas produces higher amounts of insulin, which may make your body more readily store fat. Foods that have a high glycemic index and are restricted on the South Beach Diet include simple carbs like bagels, white bread, refined pasta, white rice, pastries, baked goods and some fruit.
Warning
You should consult your doctor before substantially lowering your carbohydrate intake. Low carbohydrate consumption can lead to fatigue, insufficient fiber and ketosis. Diabetics should be especially cautious about starting the South Beach Diet because they rely on carbs and sugar to sustain normal blood sugar and insulin levels. If you are diabetic, you should talk to your doctor about a modified version of the South Beach Diet that is tailored to your medical condition.
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