The South Beach Diet

1. Every Fad Diet Has Health Risks

Designed by Arthur Agatson, a cardiologist in Miami Beach, the South Beach Diet promises dieters that they can lose 13 pounds in two weeks. For the first two weeks of the diet all carbohydrates are eliminated, banning fruits, beets, corn, potatoes, bread, cereal and rice. In phase two, high-fiber breads, cereals and pastas are gradually introduced, as are certain fruits and vegetables. Complex carbs are gradually added back into the diet and all refined sugar and flour avoided.

2. Using The Glycemic Index for Weight Loss

Agatson explains that if high-glycemic foods made from refined sugar and flour are eaten, the pancreas is forced to release too much insulin repeatedly and this can lead to insulin-resistance, a precursor to Type 2 diabetes and weight gain.

3. Healthy Fats Are Encouraged

Eating "good fats" are encouraged; these include olive oil, canola, peanuts, almonds, peanut butter, pecans, pistachios, cashews, macadamias and avocados. Corn, sunflower, safflower, flax, canola and walnut oils are also recommended. All trans-fats-found in many pastries, crackers, cookies, margarines and shortenings and all deep-fried foods.-are avoided.

4. Rapid Weight Loss Is Dangerous

Nearly all heath experts recommend losing no more than 1.5 to 2 pounds a week for lasting, permanent weight loss. If you want to lose more than that, your diet should be supervised by a dietitian or physician.

5. Consult Your Physician First

If you have any family history of heart disease, diabetes, hypertension, or are currently on any kind of medication, it is best to consult your physician prior to beginning a diet. If you undertake any rigid diet that eliminates an entire food group, whether it be for two weeks or two months, you will be eliminating important nutrients. For example, to cut all carbohydrates means not eating high fiber from whole grains such as brown rice or whole-bran cereals, and doing without the valuable vitamins and minerals from fruits and vegetables.