The South Beach Diet is a diet program that teaches individuals how to eat good carbohydrates and good fats to lose weight and improve cardiovascular health. The diet was designed by a cardiologist, Dr. Arthur Agatston. It is broken down into three phases, with each phase allowing different levels of sugar and other carbohydrates. Naturally occurring sugars, such as those in fruits and vegetables are allowed under different rules in each phase.
Phase One
Phase one of the South Beach Diet is the most controlled phase of the three. This phase requires users to completely restrict sugar and refined carbohydrates, such as those found in baked goods and soft drinks. During phase one, naturally occurring sugars found in fruits, fruit juices and starchy vegetables, such as potatoes, are prohibited. Although this restriction is extreme for many dieters, it only lasts for two weeks to help stabilize the blood sugar and remove sugar cravings from the body.
Phase Two
Phase two of the South Beach Diet is where you begin to add some sugars and carbohydrates back to your diet. After transitioning into phase two from phase one, you may eat one serving of fruit each day as your body begins to adjust to having these naturally occurring sugars back into your system. Monitor your progress and pay attention to any fruits that trigger the return of sugar cravings. Some users of the South Beach Diet are able to eat some fruits without the return of cravings, but not others. Other foods containing natural sugars, such as white potatoes, pasta and bread, should still be used sparingly but are allowed in phase two.
Phase Three
The third and final phase of the South Beach diet occurs after you have reached your desired weight. This phase is designed for you to follow as a lifestyle. In phase three, all foods are allowed though moderation, and mindfulness is recommended. In this final phase, you have to pay attention to how these foods affect your body, and if eating them triggers sugar cravings or causes weight gain, you have to decrease your consumption of these foods or make other choices.
Consideration
Not all foods with naturally occurring sugars are equal on the South Beach Diet. Some fruits, such as pineapple, watermelon, figs and dates, are recommended only in phase three. The sugar in these fruits affects the body differently than other fruits and can cause sugar cravings to return. Although fruits are generally considered healthy due to their vitamins and minerals, they can cause problems for individuals who gain weight due to excessive sugar consumption. The key on the South Beach Diet is to pay attention to your body and adjust your intake depending on your body's reaction to a particular food.
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