The South Beach Diet was created by cardiologist Dr. Arthur Agatston for his heart patients and introduced to the public for weight loss in 2003. The South Beach Diet minimizes consumption of carbohydrates and focuses on intake of healthy monounsaturated fats and protein. The diet is divided into three phases and the first phase is the most restrictive. Talk with your doctor or dietitian before vastly limiting carbohydrate consumption on the South Beach Diet, as carbohydrates are an essential nutrient.
Phase One General Guidelines
When you begin phase one of the South Beach Diet, you are allowed to derive only 10 percent of your total daily calories from carbohydrates. This is significantly less than the recommended intake of 45 percent to 65 percent of carbohydrates, according to MayoClinic.com. You cannot consume any bread, fruit, rice, potatoes, pasta, sweets or alcohol during this phase, which lasts two weeks. Foods high in protein are recommended, including lean meats, seafood, eggs, cheese and nuts. You can cook with healthy fats and oils, such as canola oil and extra-virgin olive oil.
Purpose of Phase One
Phase one cuts out almost all carbohydrates and sugar from your diet to prevent raising your blood glucose and insulin levels. Carbohydrates turn to sugar when they enter your body and carbs that are not used for immediate energy are stored as fat for future use. The South Beach Diet philosophy is that insulin aids your body in storing food as fat. Your cravings for carbohydrates and sugar are supposed to diminish during this phase. Your body also is supposed to transition from using carbohydrates as its main source of energy to using protein and burning fat for energy, which might lead to weight loss.
Phase One Meals
The South Beach Diet provides recipes and meal ideas for all phases in the diet. Low-carb breakfast options for phase one include artichokes Benedict, asparagus omelets with goat cheese and baked eggs with spinach and ham, which only contains 6 g of carbohydrates and provides 19 g of protein. South Beach recommends high-protein lunches for phase one, such as edamame salad, shrimp stir-fry and warm beef salad. Dinners in phase one are packed with protein as well, so you feel satisfied and full; dinners include grilled sesame salmon, grilled ancho-rubbed flank steak and Big Easy shrimp.
Warning
Carbohydrates are the most important source of energy for your body, according to MedlinePlus. Therefore, if you suddenly limit carbs you might experience fatigue and loss of energy. Phase one also could lead to ketoacidosis, a condition that occurs when your body does not obtain proper amounts of glucose for energy, so it partially breaks down fat stores for energy. This leads to unhealthy levels of ketones and acid in your body and can lead to stupor, coma and death, according to MayoClinic.com.
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