The South Beach Diet, first outlined in a book by Dr. Arthur Agatston in 2003, offers specific dietary guidance meant to produce weight loss, end cravings for high-glycemic foods and limit saturated and trans fats. Mediterranean-style diets, on the other hand, are promoted as heart-healthy approaches to eating, with less of an emphasis on weight loss than on making healthful choices. Weight loss is certainly possible with Mediterranean diets, but results depend on the quantity of calories consumed, a facet more strictly controlled by the South Beach Diet.
Similarities
The South Beach Diet emphasizes lean proteins and healthy fats while restricting the consumption of refined grains, giving it similar qualities to certain aspects of Mediterranean-style diets. Both allow carbohydrates such as whole grains, fruits and vegetables, although the South Beach Diet is considerably more restrictive of carbohydrates during phase one and still noticeably different in phase two. While some of the food choices in the South Beach Diet and Mediterranean-style diets are the same, the diets are fundamentally different.
Differences
Mediterranean-style diets typically center around healthy carbohydrates and plant-based foods, such as vegetables, fruit, whole grains, legumes, nuts, seeds, olive oil and herbs. In contrast, phase one of the South Beach Diet limits carbohydrates to high-fiber vegetables. Although the South Beach Diet allows nuts and seeds even during the first two weeks, the protein emphasis is on seafood, lean beef and skinless poultry. Mediterranean diets generally limit red meat, even lean varieties, and encourage fish and poultry at least twice weekly.
Happy Medium
During phase two of the South Beach Diet, fruits, whole grains and additional varieties of vegetables are gradually reintroduced. At this point in the diet, the South Beach Diet more closely resembles Mediterranean-style eating, with the continued focus on unsaturated fats such as olive and canola oil, inclusion of a variety of fruits and vegetables, and less restrictions on whole grains. However, at its heart, the South Beach Diet is a modified low-carb diet, while typical Mediterranean diets are moderate to high in carbohydrates.
Considerations
You can follow the South Beach Diet and make Mediterranean-style food choices if you modify your protein choices and skip phase one. Even if you choose to follow the initial two-week portion of the South Beach Diet -- which severely limits carbohydrates -- you can set the stage for Mediterranean-style eating during phase two. Emphasize fish and skinless poultry, while limiting red meat to a couple of meals a month. Cook with olive oil, limit dairy products and opt for low-fat versions when you do consume them. Consult with your doctor before adopting a new eating plan, particularly if you have heart problems or a diet-related illness.
References
- MayoClinic.com; South Beach Diet; May 2011
- MayoClinic.com; Mediterranean Diet: Choose This Heart-Healthy Diet Option; June 2010
- MayoClinic.com; The New Mediterranean Diet Pyramid; Katherine Zeratsky, Ph.D., R.D. and Jennifer Nelson, M.S., R.D.; May 2009
- South Beach Diet: The Benefits of Eating Mediterranean Style
- American Dietetic Association: South Beach Diet Supercharged
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
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