The South Beach Diet Explained

The South Beach Diet is a nutrition-based weight loss plan created by Dr. Arthur Agatston in 2003. This diet is based on a consumption of varied foods to obtain necessary nutrients while promoting weight loss and maintenance. It also focuses on limiting saturated fats, as well as carbohydrates, particularly simple carbohydrates found in white flour products.

Phases

The South Beach diet starts with an induction phase, which lasts about two to three weeks. This phase is the most restrictive in terms of food choices. It is also the phase during which most South Beach dieters experience the most dramatic weight loss. The second phase is less restrictive, and lasts until you reach your weight loss goal. The third phase, known as the maintenance phase, focuses on sensible eating habits to prevent gaining weight back.

Permitted Foods

Most vegetables, except for starchy vegetables like potatoes, corn and yams, are permitted during all phases of the South Beach diet. This diet also relies heavily on lean meats, such as white-meat chicken and turkey, lean ground beef, fish and veal. Nuts, eggs, fat-free dairy products and tofu are also permitted.

Restricted Foods

Several foods are not permitted under the South Beach diet, particularly during the first two phases. These include most fruits, except avocados. Fatty meats such as honey-baked ham, chicken wings and legs, beef liver, duck and goose are not allowed. Phase one of the South Beach diet excludes all bread and grain products, such as tortillas, rice, cereal, pastries, pasta and baked goods. Phase two allows limited whole-grain and whole-wheat versions of these items.

Considerations

Convenience is the primary concern for most South Beach dieters, particularly during Phase one. Restrictions on carbohydrates, fruits and saturated fats may make restaurant dining difficult. Also, although Agatston claims that the South Beach diet is suitable for vegetarians, the restriction on carbohydrates, a common staple of the vegetarian diet, may make following this plan difficult if you do not consume meat.