The South Beach Diet

South Beach Diets

South Beach, one of the most popular diets to hit the streets in the past 20 years, has sold more than 5 million copies and has been on the NY Times bestseller list for well over a year. This level of popularity comes with good reason, since the program has been quite effective in helping millions of people to lose tons of fat.

What's the Scoop?

Dr Arthur S. Agatston, a leading American cardiologist, created the South Beach diet for his heart patients. While his primary goal was to decrease their risk of heart attack, he discovered that as a side effect of the diet they also lost significant amounts of weight. His plan does not fit into either of the traditional low-carb or low-fat diet categories. Rather, it emphasises eating the "optimum" level of carbs and fats. The diet is based on the low glycemic index (GI) principal, which is generally regarded as the best method for controlling blood sugar and insulin levels. In actuality, the diet severely restricts carbohydrates in the first two weeks, then gradually adding in carbs with a low GI score. It also emphasizes the use of unsaturated fats and the avoidance of saturated fats.

What's the theory?

The South Beach Diet follows the same principles of other diets based on the glycemic Index. When we've eaten, the carbohydrates in food get broken down into sugars, which are then absorbed into the blood causing a rise in blood sugar. In response, the hormone insulin is released from the pancreas to remove the sugar from the blood.

Carbohydrate-rich foods with a high glycemic index, like white bread, white flour and, of course, sugary foods cause a rapid, massive, rise in blood sugar, resulting in the release of large amounts of insulin to shuttle the carbs to the liver where they can be converted to fat for storage - not a desired effect for those of us who want to lose fat. These high insulin levels cause a rebound effect on blood sugar levels resulting in a rapid drop-off which leaves you feeling drained, tired and sapped of energy, quickly feeling hungry again and craving more carbs because of the low blood sugar level. Many of us have repeated this cycle over and over again on a daily basis. Over the long term, this results in many medical conditions such as insulin resistance, metabolic syndrome, diabetes and heart disease, not to mention plenty of excess fat on our bodies. Not surprising then that one key to losing fat is to break this cycle by avoiding high GI foods.

In contrast, low GI foods like whole grains and vegetables cause a more gradual increase in blood sugar, and therefore insulin levels, providing a steady supply of energy and leaving you feeling satisfied for longer. This results in a reduced craving for carbs and fewer hunger signals to the brain, so you are less likely to overeat. Therefore, in addition to the health benefits, consuming foods with a low GI are highly recommended if you want to lose weight.

What's the Plan?

The South Beach is divided into three phases. In Phase I, which lasts for 14 days, carbohydrates are almost completely avoided to help stabilize fluctuating blood sugar and insulin levels.

Certain foods are off-limits in Phase I, including bread, rice, potatoes, pasta, fruit, milk, sweets, cake, cookies, ice cream, sugar and alcohol. Low GI veggies such as cabbage and broccoli are allowed, but the emphasis is on lean meat, chicken, fish, eggs, low-fat cheese, some nuts and olive oil.

In Phase II, low GI carbs including most fruits, wholegrain breads, cereals and pasta and low-fat milk are reintroduced. This phase will continue until you reach your goal weight.

In Phase III, the maintenance phase, you introduce an even wider variety of foods. This phase is aimed at maintaining your goal weight. The program recommends that you stay on this phase for life.

There are no limits on portion sizes throughout the program - you simply eat enough to satisfy your appetite - and you're encouraged to eat three meals + snacks each day.

Diet Profile

When you navigate to the web site, you are asked a series of demographic and lifestyle questions such as current weight, gender, goal weight and food preferences. After answering the questions, you get the results of your profile which includes sections on your diet goals, your activity levels, restaurant preferences and other popular diet programs and why they fail.

Program Sign-up

If you decide to sign-up, the first week is free, but you are required to submit your credit car information. If you call to cancel within the first 7 days, you will not be charged. If you decide to continue in the program, you will pay $5 a week billed in 13 week increments ($65).

Why This Diet?

This has been a very popular program in the general market, primarily because it is relatively simple and doesn't require calorie counting, fat gram counting or carb counting. It is very challenging for the first 14 days, however while you are suffering through the vey low carb Phase I. If you can stick it out, however, you may find yourself on the way to losing significant amounts of fat while also improving your health, which is never a bad thing..

Where to get it:
The South Beach Diet

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