The South Beach Diet, developed by cardiologist Arthur Agatston, M.D., focuses on eating healthy foods rather than on restricting calories or portion sizes. The diet is divided into three phases, each progressively less restrictive. In addition to losing weight, the goal of the South Beach Diet is to change eating habits for healthy long-term weight control.
Phase 1
Phase 1 of the South Beach Diet is the most restrictive, but it lasts only two weeks. The purpose of Phase 1 is to correct the body's ability to properly use insulin, according to Agatston. Overeating causes the body to develop a condition called insulin resistance, in which the body stores too much fat. In phase 1, dieters eliminate specific types of carbohydrates and fats to correct insulin resistance and reduce cravings. Phase 1 consists of three meals and two snacks daily. Portion sizes and calories are not restricted. Carbohydrates are allowed if they have a high glycemic index. Most people lose up to 10 lbs. during Phase 1; weight loss levels to approximately 1 lb. per week during Phase 2. Phase 3 is long-term maintenance of your goal weight.
Glycemic Index
The South Beach Diet relies on the glycemic index to determine which foods to eat. The glycemic index measures the degree a particular food raises blood sugar levels. The higher the glycemic index, the quicker and greater the increase in blood sugar. Foods with a lower glycemic index are digested more slowly, and they satisfy hunger longer than foods with a high glycemic index, Agatston explains.
Permitted Foods
Balanced meals including proteins, low-fat dairy products and vegetables comprise the list of foods permitted during Phase 1. Lean cuts of beef and pork, including low-fat lunch meats, poultry, fish and shellfish, are allowed. Eggs, nuts, low-fat dairy products and most vegetables also are recommended. Meats should be grilled, broiled or baked. Choose olive or canola oils if necessary. For dessert, try sugar-free gelatin, Popsicles or hard candy. Foods to avoid in Phase 1 include fatty cuts of meat (for example, ribs or brisket), whole-milk cheeses, bread, pasta, rice and cereals. Fruits and vegetables with high starch or sugar content, such as potatoes, carrots, beets and corn, are not permitted in Phase 1. No alcohol is allowed during Phase 1.
Suggestions
Drink plenty of fluids, either water or sugar-free soft drinks. Agatston recommends taking a multivitamin and calcium supplement daily. After the first two weeks, slowly add foods back into your diet. Choose whole grain breads, fresh fruits, brown rice and wheat pasta. Check the glycemic index of specific foods and select those with lower values.
Cautions
The initial weight loss is primarily water weight, according to Healthy Weight Forum. You may regain some of this weight when more carbohydrates are introduced back into your diet. People who are lactose intolerant may have difficulty with Phase 1 because soy dairy products are not allowed. Always consult your physician before starting any diet.
References
- "The South Beach Diet: Good Fats, Good Carbs Guide"; Arthur Agatston, M.D.; 2004
- SouthBeach-Diet-Plan.com
- Healthy Weight Forum
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