The creator of the South Beach Diet, Arthur Agatston, claims that it is not a low-fat nor a low-carbohydrate diet. However, carbohydrates are restricted more in this diet than the recommendations of the Institute of Medicine, so it is classified as a modified low-carbohydrate diet, according to the Mayo Clinic. The South Beach Diet was introduced in 2003 and outlined Agatston's best-selling book, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss."
Eat Lean Meats and Seafood
The South Beach Diet encourages consumption of protein and healthy fats. Lean meats are healthy sources of protein and are filling, so you won't generally feel deprived on this diet. Appropriate lean meats options include skinless chicken, turkey, ham, duck and steak with the visible fat removed. Seafood is also a rich source of protein and also provides your body with essential omega-3 fatty acids. Healthy fats support heart health and help your body absorb vitamins. You can eat a variety of seafood including salmon, tuna, cod, trout and shrimp.
Eat Non-starchy Vegetables
Vegetables are essential in this diet because they are your main source of carbohydrates, especially during the first phase. Non-starchy vegetables supply your body with complex carbohydrates as well as vitamins, such as A, C and K, and minerals, such as potassium and phosphorus. Many South Beach meals include asparagus, which is a rich source of vitamin A, potassium and folate. Other vegetables that are recommended for this diet include spinach, cauliflower, Brussels sprouts and broccoli. Starchy vegetables are restricted as they are a source of simple carbohydrates.
Do Not Eat Simple Carbohydrates
Simple carbohydrates such as white breads, refined pastas and white rice, are not allowed on this diet. The focus of the South Beach Diet is to maintain balanced insulin and blood sugar levels so your body does not store excess calories as fat. Simple carbohydrates and sugar spike insulin levels, which makes your body more readily store fat for future use. According to the South Beach Diet, if your carbohydrates are limited, particularly simple carbs, your body will burn fat and protein as energy instead of carbohydrates, while storing less fat in the process.
Do Not Eat Sugary Foods
While many sugary foods come in a shiny package and are decorated with icing and sprinkles with a cherry on top they are not as pleasant once they enter your body. The South Beach Diet strictly limits intake of sugary foods because they raise insulin levels and are generally stored as fat. So stay away from foods such as cupcakes, cookies, brownies, ice cream, syrups, doughnuts and fruit juice that is high in sugar. Fruit is not allowed in the first phase due to sugar content but it is later worked into your diet in moderation. South Beach provides dessert recipes that are alternatives to sugary desserts.
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