South Beach Diet Guidelines

The South Beach diet was created by Dr. Arthur S. Agatston, a cardiologist, in 2003. It was poularized in his book "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss." This diet emphasizes low-glycemic carbohydrates, healthy unsaturated fats and lean proteins. It has three distinct phases.

Phase one of the South Beach Diet lasts two weeks and is the most restrictive, aiming to reduce cravings for caffeine, sugar and refined carbohydrates. A weight loss of 8 to 13 lbs. is possible during this period. Dieters eat six small meals per day that include lean meats, eggs, nuts, cheese, vegetables, olive oil and other unsaturated fats. Dieters must avoid bread and other baked goods, pasta, rice, potatoes and alcohol. Phase two lasts until the goal weight is reached and introduces some previously forbidden foods, namely low-glycemic-index carbohydrates such as whole grains and fruit. Phase three is the maintenance phase, meant to be followed for life.

Fat Guidelines

The South Beach Diet is not a low-fat diet. It reduces harmful saturated fats while allowing foods that contain monounsaturated and polyunsaturated fats, such as olive oil, avocado, olives, nuts and nut butters, seeds and fish high in omega-3 fats, such as salmon, herring, sardines and mackerel. These healthy fats prevent heart disease, lower cholesterol and reduce the risk of stroke and death from abnormal heart rhythms.

Carbohydrate Guidelines

The South Beach Diet is a modified low-carbohydrate diet that allows dieters to get 28 percent of their calories from carbohydrates. Carbohydrates allowed on the South Beach Diet have a low glycemic index. The glycemic index is a rating that gives information about how much a certain food elevates blood sugar compared to pure glucose. South Beach dieters avoid refined grains, such as white bread and rice, cookies, cakes and sugary soft drinks. Instead, the diet includes whole grains and baked goods made from whole grains as well as vegetables and fruit.

A Typical Day's Meals

On the maintenance phase of the South Beach Diet, breakfast could include a spinach quiche with low-fat cheese, a glass of tomato juice and a cup of tea or coffee. A possible lunch option is a romaine lettuce salad with grilled chicken, dressed with olive oil and balsamic vinegar. An acceptable dinner option is grilled tuna or salmon with grilled vegetables and a salad. Dieters are allowed two snacks per day, such as mixed nuts or low-fat cheese. Dieters are allowed special desserts made with South Beach Diet recipes.

Considerations

The South Beach Diet is basically a Mediterranean-type diet. The Mediterranean diet is a evidence-based, healthy diet to follow, according to the Harvard School of Public Health. The South Beach Diet is based on evidence of the prevention of obesity and chronic diseases, such as type 2 diabetes and heart disease, through diet. It isn't a quick-fix plan -- it requires lifetime changes in food choices.