The South Beach Diet was created by Arthur Agatston, M.D., cardiologist at Mount Sinai Cardiac Prevention Center in Miami, Florida. Agatston designed the diet to be a heart-healthy way to lose weight and to maintain the weight lost. The South Beach Diet plan is a classified as a low-carb diet, although much of the carbohydrate restriction occurs in the first two weeks of the diet.
Introduction
The South Beach Diet focuses on weight loss and health improvement, while still eating the foods you like. The diet doesn't restrict all carbohydrates or fatty foods. Instead, it focuses on helping you choose the right carbohydrates and foods containing healthy unsaturated fats. The South Beach Diet also promotes dietary fiber, legumes, lean protein, low-fat dairy and whole grains. The diet is divided into three phases, each concentrating on a different part of the diet. In addition to following the South Beach Diet plan, you are recommended to get at least 20 minutes of cardio per day, including core-strengthening exercises.
Phase 1
During Phase 1 of the South Beach Diet, you follow a two-week, high-fiber diet plan. In addition to high fiber, your meals should include lean protein, reduced-fat cheese, low-fat dairy and unsaturated fats. This phase of the diet jump-starts your weight loss and minimizes cravings for starchy carbohydrates and sugar. The first phase of the South Beach Diet works on stabilizing blood sugar levels, which is good for people who need to lose a considerable amount of weight and diabetics.
Phase 2
Phase 2 of the South Beach Diet is designed for people who want to lose less than 10 lbs., or for those who don't have cravings or excess abdominal fat. In this phase, you continue to eat a diet similar to Phase 1, but with some additions. You incorporate complex carbs, fruit and heavier vegetables, such as peas, pumpkins and sweet potatoes. As with Phase 1, you can still enjoy selected desserts, which includes dark chocolate.
Phase 3
Phase 3 of the South Beach Diet plan is all about maintenance. In this phase the aim is to learn how to continue making good dietary choices for life. This phase begins once you have met your weight goals and includes every food group. You still follow the same lessons learned in the previous two phases, while being able to indulge occasionally.
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