Dr. Arthur Agatston, a cardiologist from Miami, Florida, created the South Beach diet to help his patients lose weight and maintain their weight loss. The diet sounds enticing because it claims to improve your blood sugar levels and promote heart health, so you may be wondering exactly what it consists of. Before starting any weight loss program, be sure to talk to your doctor about the healthiest choice for your situation.
Three Phases
The South Beach Diet consists of three phases for weight loss and maintenance. Phase 1 lasts for two weeks and claims to stabilize your blood sugar and eliminate your carbohydrate cravings as you lose up to 8 to 13 lbs. During Phase 2, you are supposed to lose 1 to 2 lbs. per week until you reach your goal weight. Phase 3 is for maintaining your weight for life, and you continue to follow the key South Beach Diet principles, such as choosing healthy carbohydrates and making healthy lifestyle choices.
Food Choices
Phase 1 of the South Beach diet consists of healthy fats, such as olive oil and avocados, and plenty of lean proteins, such as chicken breast, tofu, egg whites and fish. You can also eat reduced-fat milk and plain yogurt, high-fiber vegetables and sugar-free gelatin and candy. Phase 2 consists of these foods plus most fruits, whole grains, dark chocolate, peas, carrots and fat-free, sugar-free pudding. Phase 3 adds in corn, beets and additional fruits.
Daily Routine
Your daily routine on the South Beach Diet includes breakfast, lunch, dinner, two snacks and a low-sugar or sugar-free dessert each day, regardless of which phase you are in. The diet encourages physical activity, and paying members get daily exercise recommendations as part of the South Beach Diet Fitness Club. Workouts start with a walking routine for aerobic benefits and progress to strength exercises for your core muscles and balance. The South Beach Diet claims its plan will keep you injury-free, but get your doctor's approval before starting any exercise program.
Online Resources
The South Beach Diet consists of some free online resources, such as a summary of the diet program, recipes and a sample meal plan. Once you pay to join, you can take advantage of a meal planner, a grocery list generator, more recipes, an online journal and a weight tracker. You also get individual nutritional counseling with a dietitian, daily email tips and the opportunity to interact with other South Beach Diet clients on community discussion boards.
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