"The South Beach Diet" was first published in 2003 and the diet quickly reached fad status. Developed by Florida cardiologist Dr. Arthur Agatston, this eating plan emphasizes a moderate carbohydrate intake that promises lasting weight loss. The diet is divided into three phases of successively decreasing strictness. For the most part, the diet provides healthy guidelines for eating three meals and two snacks daily. Dinners on the South Beach diet are not complicated but do require some time in the kitchen.
Considerations
Although sometimes referred to as a low-carb diet, the South Beach diet is not nearly as strict in terms of limiting carbohydrates as diets such as the Atkins plan. Agatston stresses that he teaches you to emphasize moderate servings of good carbohydrates that won't cause a spike in your blood sugar that results in stored fat. Although the two-week phase 1 stage is undoubtedly low in carbohydrates, phases 2 and 3 allow many fruits, most vegetables and whole grains in the meal plan. The South Beach Diet is much easier to follow if you enjoy cooking.
Phase 1
Phase 1 lasts the shortest amount of time and is designed to eliminate all of your cravings for refined carbohydrates and simple sugars. Dinners in this phase are composed of lean meats and vegetables. For a simple South Beach phase 1 dinner, you might have oven broiled mahi mahi with roasted vegetables and a green salad topped with olive oil and lemon juice. A more complicated dinner such as pepper steak is prepared by crusting beef tenderloin with crushed peppercorns, sea salt and garlic. It is served with a sauce of sautéed red and yellow bell peppers, beef bouillon and spices and an arugula or spinach salad.
Phase 2
In phase 2, weight loss continues, but the restrictions on many carbohydrates are lifted. A simple dinner might be composed of a slice of meatloaf made with extra-lean ground beef, egg, spices and a very small amount of whole-wheat bread crumbs. In addition, you could enjoy steamed asparagus with grilled mushrooms and onions and a tomato salad. Another option in phase 2 is tuna steak glazed with light soy sauce, chicken broth, ginger and garlic and served with a mixture of fresh mango and red bell pepper, brown rice and a large green salad. You can even eat pasta in this phase; try 2 oz. of whole-wheat pasta boiled and tossed with 1/3 lb. of sautéed eggplant, 1/4 cup sliced onion, a minced garlic clove, 1/3 cup canned diced tomatoes, a splash of balsamic vinegar and 1/4 cup ricotta cheese.
Phase 3
Phase 3 is about maintaining your weight loss. In this phase, most foods are permitted in moderation, but you should still focus on healthy carbohydrates, vegetables and lean meats as the bulk of your diet. Dinner could be as simple as grilled salmon with a tossed salad made from spring greens, cucumbers, bell peppers, tomatoes and artichoke hearts with a red wine vinegar dressing and a side of baked sweet potato fries. You might also try an apple and butternut squash soup served alongside seared sea scallops and sautéed zucchini, onion, garlic, edamame, corn and basil.
References
- South Beach Diet: Food and Recipes
- MayoClinic.com; South Beach Diet; April 18, 2009
- "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss"; Arthur Agatston, M.D.; 2003
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