Negative Aspects Of The South Beach Diet

The South Beach Diet might help you lose weight, but the negative aspects of the diet might not be worth the rewards. It's important to understand how the South Beach Diet works and all of the implications of the diet, both positive and negative, before starting on the program. Before you start this or any other diet, discuss the pros and cons with your doctor to help you determine whether this diet is right for you.

South Beach Diet

The South Beach Diet emphasizes healthy carbohydrates, defined as those that score low on the glycemic index, a measure of blood glucose response. While not a true low-carbohydrate diet, which typically provide only 20 percent of your daily calories from carbohydrates throughout the diet, the South Beach Diet does include fewer carbs than the 45 to 65 percent of your daily calories as recommended by the Centers for Disease Control and Prevention. Another focus of the South Beach Diet is an emphasis on healthy fats, such as the monounsaturated fat found in olive oil and avocados and the polyunsaturated fats found in nuts and fish, over unhealthy trans fats and saturated fats.

Carbohydrate Concerns

During the first phase of the South Beach Diet, which is meant to last 14 days, carbohydrates are restricted to about 10 percent of your daily caloric intake. This extreme restriction can send the body into ketosis, a metabolic state of burning fat for energy instead of carbohydrates. Ketosis can stress the kidneys, especially in individuals who have pre-existing kidney disease. Side effects of ketosis include weakness, dizziness, irritability, nausea and bad breath.

Rapid Weight Loss

Rapid weight loss might not seem like a negative if you're trying to shed pounds, but it can be problematic if the weight you lose comes mainly from water and lean muscle tissue. Anything over 1 to 2 lbs. per week of weight loss is likely to fall into dangerous territory. In addition to the dangerous aspects of rapid weight loss, it can also lead to weight regain once the rapid weight loss phase of the diet has ended.

Digestive Distress

Going on the South Beach Diet can drop your fiber intake drastically, especially in the first phase. Low levels of fiber in the diet can cause constipation, which can lead to hemorrhoids and anal fissures. Later phases of the diet include more fiber than the first phase, but you might need to take a fiber supplement to get your recommended 25 to 38 g per day.

Cost

The recipes on the South Beach Diet focus on plenty of healthy foods, but those foods can be expensive. The cost of lean meats, fresh vegetables and fruits, whole grains, olive oil and other fresh ingredients can add up to a hefty grocery bill each week. Cheaper healthy foods, such as root vegetables, oatmeal and soy products, are limited on the diet.