In 2003, cardiologist Dr. Arthur Agatston developed the South Beach Diet, which focuses on stabilizing your blood sugar levels to reduce hunger and cravings. You do not have to count calories or carbohydrates on this diet. If you need to lose weight, talk to your doctor about the healthiest plan for your situation.
Claims and Phases
The South Beach Diet claims it can improve your cardiovascular health by lowering your total and bad LDL cholesterol levels and also reduce your risk for diabetes and eliminate sugar cravings by controlling your blood sugar levels. You may lose about 8 to 13 lbs. during Phase 1, the first two weeks on the diet. During Phase 2, weight loss is about 1 to 2 lbs. per week, and this phase lasts until you reach your goal weight and enter Phase 3, maintenance.
Carbohydrates
Carbohydrates from your food lead to higher levels of sugar in your blood, and the South Beach Diet limits carbohydrates to help you control blood sugar levels. You can find out the exact amounts of carbohydrates if you pay for membership, but MayoClinic.com reports that you get about 10 percent of your calories from carbohydrates during Phase 1, and just under 30 percent of your calories from carbohydrates on Phase 2. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommend getting 45 to 65 percent of your total calories from carbohydrates.
Foods
You eat three meals, two snacks and one dessert each day. During Phase 1, you can eat lean proteins such as chicken or fish, healthy fats from olive oil or canola oil, fish or nuts, low-fat dairy products, high-fiber vegetables and eggs. In Phase 2 and Phase 3, you can eat fruit, root vegetables and a limited amount of whole grains such as whole-wheat bread or pasta. South Beach Diet provides recipes, or you can buy packaged South Beach Diet foods.
Other Information
The South Beach Diet is not free, and you need to pay to become a member and get your weight loss plan. Once you sign up, you can write in an online journal, question Dr. Agatston or dietitians about your diet, communicate with other community members in online discussions and use a meal planner tool. The diet encourages you to exercise for 20 minutes each day to improve your health and burn calories; but remember to get your doctor's approval before you start an exercise program.
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