The South Beach diet is just one of many popular weight loss programs on the market. The plan has various phases aimed at creating healthier eating habits. Some of the phases are quite strict, while other phases allow a wider variety of foods. Before starting the South Beach diet, you should understand how the plan works and then discuss its safety or any possible complications with a health care provider.
Rapid Weight Loss
The first phase of the South Beach diet is the strictest and is designed to curb sugar cravings and accelerate weight loss. During this phase, only fish, skinless white-meat poultry, lean cuts of beef, tofu, beans, high-fiber vegetables, reduced-fat cheeses, eggs and low-fat dairy are allowed. Since this phase is so restrictive, some people lose up to 15 pounds the first two weeks. However, according to the American Dietetic Association (ADA), this phase does not provide a well-balanced eating plan, and losing this much weight in just two weeks is not advised or even safe in some circumstances. However, the other phases are more balanced, and the ADA suggests skipping phase one and starting with phase two, which encourages slow and steady weight loss.
Low Carbohydrate Intake
Phase two allows some healthy whole grains and a wider variety of vegetables, and you stay with this phase until you achieve your goal weight. Foods off limits include refined starches and breads such as white bread, white rice, cookies and white potatoes. You still eliminate several kinds of fruits and vegetables. Even though some grains are allowed, the South Beach diet limits carbohydrate intake to no more then 28 percent of daily caloric intake, which is lower than the recommended 45 to 60 percent. A diet too low in carbohydrates may lead to potential health problems such as ketoacidosis, reports MayoClinic.com. Ketoacidosis occurs when the body breaks down fats for energy because there is not enough glucose present.
Weight Regain
While you lose weight initially on the South Beach diet, most of the weight loss is due to a temporary loss of glycogen and water because of a severe restriction of carbohydrates, suggests the University of Illinois. Severely restricting carbohydrate intake for a long period may be hard to maintain. As soon as carbohydrates are reintroduced into the diet, the weight usually comes right back on. So while the plan can be healthy as long as it is rich in fiber and low in fat, it may not help keep weight off long term.
Solution
The body needs carbohydrates to function properly, and carbs that are high in fiber help decrease the risk of obesity and heart disease. Following diets that restrict carbohydrates may rob the body of the vitamins and minerals it needs, states the American Heart Association. A long-term weight loss plan should include watching calorie intake and eating a diet rich in fruits, vegetables, low-fat dairy and whole grains. The diet needs to be well balanced and portioned controlled yet still allow for occasional treats and indulgences. Making some adjustments to the South Beach diet can make it safe and easier to stay on.
Member Comments