The South Beach Diet, developed by in 1995 by cardiologist Dr. Arthur Agatston, was originally designed to help people with diabetes and cardiac disease lose weight and improve their cholesterol and blood pressure. The diet suggests eating lean proteins, unsaturated fats and low-glycemic-index carbohydrates. According to Dr. Agatstan, eating foods low on the glycemic index will help stabilize glucose levels and eliminate sugar cravings.
Understanding the Glycemic Index
The glycemic index compares the rate that any carbohydrate will raise your blood sugar level in comparison to pure glucose. Glucose is arbitrarily scored as 100; all foods are then compared to glucose. Low-GI foods score less than 55. Only carbohydrates raise your blood sugar -- fat, protein and fiber slow the absorption of sugar into your bloodstream and may lower the GI score of some unhealthy food choices. Almost all vegetables, many fruits and some whole grains are low on the glycemic index, but because of its high fat content, so is a Snickers bar. Although most low-GI foods are healthy choices, the glycemic index is only a guideline.
Phase 1
The South Beach Diet is divided into three phases, the first being the shortest -- only two weeks -- and the most restrictive. During these first two weeks, you'll eliminate almost all carbohydrates. Avoid all forms of sugar, even the natural sugars found in fruit and starches, such as bread, rice and potatoes. Phase 1 is designed to stop your body from producing too much insulin, which can lead to sugar cravings, and jump-start your weight loss.
Phases 2 and 3
Subsequent phases of the South Beach Diet add more carbohydrates back into your diet. Phase 2 continues slow and steady weight loss while adding in high-fiber fruits, whole grains and nutrient-dense starchy vegetables such as peas, carrots and sweet potatoes. You can stay on phase 2 until your reach your goal weight. Phase 3 is the maintenance part of the program and allows indulgences more often.
Effectiveness
Eating foods low on the glycemic index may help you feel full longer, because foods high in fiber, fat and protein will slow down the rate at which sugar is absorbed by your body. Eating less often might mean eating fewer calories, which would lead to weight-loss. The South Beach Diet also suggests exercising at least five days a week, which will also aid in weight loss. As for claims that the South Beach Diet will lower your risk of developing type 2 diabetes and heart disease, any weight-loss program can lower insulin resistance, cholesterol and blood pressure levels.
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