The South Beach Diet was created by Dr. Arthur Agatston and introduced to the public in 2003. The diet aims to maintain stabilized insulin and blood glucose levels by restricting sugar and carbohydrates. The theory behind this diet style is to transition your body to burn fat stores and protein as energy, rather than using mainly carbohydrates as energy. Additionally, the diet aims to prevent high production of insulin because insulin transfers calories throughout your body, which aids fat storage. However, low-carbohydrate diets may leave you may feeling tired and weak from your blood sugar levels dropping too low.
South Beach Diet General Guidlines
The South Beach Diet is comprised of three phases. The first phase is an adjustment period and the most restrictive, so you may notice the lowest energy levels during this phase. Phase 1 lasts two weeks and carbohydrates are limited to just 10 percent of your total daily calories. Sugar is virtually forbidden during this phase including natural sugar from fruit, as well as all breads and starchy vegetables. When you enter phase 2 carbohydrate intake is increased to 27 percent of your total daily calories and some fruit and whole grains are reintroduced. Phase 3 only raises carbohydrate consumption by approximately 1 percent and you are encouraged to follow this phase for life.
Carbohydrates and Energy
Carbohydrates are your body's main source of energy, according to MedlinePlus. The diet is well under the carbohydrate recommendation by the Institute of Medicine, which is 225 g to 325 g per day. Therefore, you may feel particularly fatigued during the first phase since you are suddenly and significantly decreasing your carbohydrate intake. Virginia State University warns that people who participate in endurance activities should not be on low-carb diets because it not only lowers energy, it can cause muscle weakness, dizziness, confusion, tiredness and dehydration. Talk with your doctor if you experience continuous fatigue during this diet, about solutions and a modified version of the South Beach Diet that works for your personal needs.
Ketoacidosis
The South Beach Diet can lead to ketoacidosis, which is a condition that occurs when your body does not receive sufficient amounts of glucose for energy and begins to break down fat stores for energy, according to MayoClinic.com. This can lead to unhealthy levels of uric acid and ketones remaining in your body. If this condition is not treated it can lead to stupor, coma and even death. Ketoacidosis can leave you feeling tired and weak along with other symptoms including frequent urination or thirst, mental stupor, shortness of breath and abdominal pain.
Warning
If you feel weak and tired during the South Beach Diet, consult your doctor and have your diet monitored to prevent serious complications. Fatigue from insufficient carbohydrates can also be a sign of malnutrition. You may also be at risk of fiber deficiency on this diet because carbohydrates are the main source of dietary fiber. Fiber deficiency can lead to constipation and other gastrointestinal problems, according to MayoClinic. Furthermore, be careful not to consume excess amounts of caffeine because of increased fatigue while on the South Beach Diet.
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