The South Beach Diet

Dr. Arthur Agatston, a cardiologist, developed the South Beach diet that is described as “neither low-fat nor low-carb”. The South Beach Diet is a method to teach participants how to eat the ‘right’ carbs and seek out the ‘right’ fats. The diet plan is divided into three Phases. Phase One is a strict 14-day program where nuts, cheese, eggs and regular-sized portions of lean protein are allowed. Phase One incorporates three meals a day with mandatory snacks in an effort to ensure the dieter is not left with hunger pains and give up. This strict Phase One eliminates sweets and starches to abolish cravings for these foods from the participant. Phase Two continues until the dieter has achieved their optimal weight and includes the reintroduction of dairy foods and whole-grain breads. The final maintenance Phase Three is geared towards establishing a healthy eating lifestyle that should, ideally, be adopted by the participant for the rest of their life.

Highly processed foods are, of course, eliminated. Baked goods, snacks, soft drinks and breads fall into this category. Participants are encouraged to steer away from low-fat prepared foods, as they are often prepared with additional carbohydrates.

In the three phases of the South Beach Diet, the initial phase cuts carbohydrates from the diet dramatically. The theory behind this is that when avoided, the craving for carbohydrates decreases and once they are reintroduced into the diet, the body will properly metabolize them. Phase One completely excludes alcohol, sugar, pasta, rice, fruit, bread, potatoes, fast food and baked goods from the participant’s food options. After this 14 day period, pasta, cereals, fruit and bread are gradually added back into the diet but not to excess.

The South Beach Diet does not require exercise for comprehensive weight-loss within this diet plan.

Once this diet is in the maintenance phase, a wide range of foods and permission to indulge occasionally on some high-fat and high-carb foods is included in the diet plan. The South Beach Diet participants report a lower level of bad cholesterol and increase in good cholesterol when adhering to this diet. A study of 40 overweight people who participated in the South Beach Diet shows that, on average, their weight-loss was maintained at 13.6 pounds. The South Beach Diet is currently among the top five diets in the USA, with many celebrities touting their success and proving to fame-obsessed Americans that you can ‘look like a movie star- and eat like one, too’.The South Beach Diet is emphatic in reminding the participant of the foods they are allowed to eat and how to avoid the foods that are best left alone. Many restaurants in Miami cater to the South Beach Diet which goes by the credo “now you can eat like a movie star- and look like one”. On the South Beach Diet, eating in restaurants is permitted, snacks are mandatory and flexibility is stressed. There is an overall cutback on carbohydrates and the diet allows for sufficient fats and animal proteins contained in meats. Fish, turkey, chicken, nuts, yogurt, cheeses and milk are recommended.

Phase 1 of the South Beach Diet

Phase 1, the shortest Phase, lasts for just two weeks and is designed to eliminate cravings for sugar and refined starches - and to jump-start your weight loss. The purpose of Phase 1 is to stabilize blood sugar (which minimizes cravings), making it ideal for people who are prediabetic or diabetic, as well as for those who need to lose a lot of weight. The focus of this two-week period is on eating plenty of nutrient-dense, fiber-rich (and guaranteed delicious!) foods that satisfy your appetite. Your meals include lean protein, such as fish and other seafood; skinless white-meat poultry, and lean cuts of beef (vegetarians can enjoy meat substitutes, tofu, and beans); high-fiber veggies; reduced-fat cheeses; eggs; low-fat dairy; and healthy, unsaturated fats, such as those found in avocados, nuts and seeds, and extra-virgin olive and canola oils. During Phase 1, you'll fill up on dishes like Chicken Breasts Stuffed With Spinach and Goat Cheese, Seared Pecan Salmon With Lentils, Garlic and Soy Grilled Pork Chops, and more. The South Beach Diet encourages snacking, so you'll also get to choose two tasty snacks each day, like Spicy Nut Mix, reduced-fat cheese, and veggies with our zesty Peanut Dip. Plus, you'll dine on delicious desserts (every day!), including Chilled Espresso Custard, Heavenly Lemon Mousse, and our famed Ricotta Crème. With all the options - from gourmet meals to on-the-go snacks to quick weeknight dinners - you won't feel hungry or deprived!

Phase 2 of the South Beach Diet

Phase 2 is the long-term weight-loss Phase of the plan. It's also the perfect place to start for those people who have 10 pounds or less to lose, who don't have problems with cravings, who don't have excess belly fat, or who simply want to improve their health. In Phase 2, you'll eat everything in Phase 1 plus good carbs, such as whole-grain bread, brown rice, whole-wheat pasta, fruits, and even more veggies, like sweet potatoes, pumpkin, and peas. Of course, you'll continue to enjoy snacks and dessert too, including dark chocolate! In fact, you'll eat delicious meals, like Coconut Chicken, Shrimp Scampi, Pesto Pasta Salad, and Pork and Black Bean Quesadillas. Side dishes include Nutty Brown Rice and Baked Sweet Potato Fries. And don't forget snacks: Smoked Salmon Canapés With Horseradish Cream, Peppery Cheese Popcorn, and black bean dip with baked whole-grain tortilla chips are a few of the many snacks you'll choose from. Then, cap off your dinner with a decadent dessert, like Green Tea Truffles, Chocolate Berry Cups, or Dark Chocolate Bark With Walnuts. Best of all, you'll eat all these delicious foods and still lose weight and get healthier.

Phase 3 of the South Beach Diet

By now, you've adopted the South Beach Diet lifestyle, making smart food choices that fit the way you live. That's what Phase 3 is all about, and it begins once you reach your healthy weight. In Phase 3, you'll continue to follow the principles you learned in Phases 1 and 2, but because it's the lifelong stage of the plan, it includes almost every kind of food and it allows for additional occasional indulgences. It is the key to maintaining a healthy weight for life.