The South Beach diet is a diet plan which emphasizes the consumption of “good carbohydrates” and “good fats”. It was developed by Dr. Arthur Agatston in Miami, Florida. Dr. Agatston is a cardiologist and graduate from New York University. It actually has several similarities with the Atkins diet, and both Dr. Atkins and Dr. Agatson trained as cardiologists.

Dr. Agatston believes that excess consumption of “bad carbohydrates”, such as the rapidly-absorbed carbohydrates found in foods with a high glycemic index, creates an insulin resistance syndrome, i.e. an impairment of insulins ability to properly process fat or sugar.

In addition, he believes along with many physicians that excess consumption of “bad fats”, such as saturated fat and trans fat, contribute to an increased risk of cardiovascular disease. To prevent these two conditions, the South Beach Diet minimizes consumption of bad fats and bad carbohydrates and encourages increased consumption of good fats and good carbohydrates.

The South Beach Diet has three phases. In all phases of the diet, Dr. Agatston recommends minimizing consumption of bad fats. In this case, it is similar to the Mediterranean Diet. Olive oil should be consumed instead of other vegetable and animal based oils. Also healthy fats should be obtained from nuts, seeds, avocado and fish.

South Beach Diet Phase 1

The diet begins with Phase 1, which lasts two weeks (just like with the Atkins Diet). Dieters attempt to eliminate insulin resistance by avoiding high or moderately high-glycemic carbohydrates, such as dairy, sugar, candy, bread, potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston claims the body will lose its insulin resistance, and begin to use excess body fat, causing many dieters to lose between 8 and 13 pounds. This is what Dr. Atkins called Lipolysis. For the first two weeks, dieters eat normal-size servings of meat, fish, vegetables, eggs, cheese, and nuts. This phase includes three meals a day, plus snacks, encouraging the dieter to eat until their hunger is satisfied. No alcohol is allowed (though red wine will be introduced later in small amounts – like with the Med Diet). The dieter loses weight, changes body chemistry (i.e. metabolism switches from mostly glycosis to mostly lipolysis), and ends cravings for sugars and starches (again, exactly the same as the Atkins Nutrional Approach).

Phase I: South Beach Diet Allowed Foods:

• Beef: Lean cuts, such as sirloin (including ground), tenderloin, top round
• Poultry: Cornish hen, turkey bacon (two slices per day), turkey and chicken breast
• Seafood: All types of fish and shellfish (Shrimp,clams,oysters)
• Pork: Broiled ham, Canadian Bacon, Tenderloin
• Veal: Chop, cutlet, leg; top round
• Lunchmeat: Fat-free or low-fat only
• Cheese (fat-free or low fat): American, cheddar, cottage cheese (1–2% or fat-free), cream cheese substitute (dairy free), feta, mozzarella, Parmesan, provolone, ricotta, string
• Nuts: Almonds (15), peanut butter (2 tbsp), peanuts (20 small), pecan halves (15), pistachios (30)
• Eggs: The use of eggs is not restricted unless otherwise noted by your physician. Use egg whites and egg substitute as desired
• Tofu: Use soft, low-fat or “lite” varieties
• Vegetables: Artichokes, asparagus, beans (black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon, soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard greens, cucumbers, pickles, eggplant, lettuce (all varieties), mushrooms (all varieties), snow peas, spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini, radishes
• Fats: Canola oil, Olive oil
• Dairy: Two cups of nonfat milk or nonfat or lowfat plain yogurt are to be consumed daily
• Spices and seasonings: All spices that contain no added sugar, broth, extracts (almond, vanilla, or others), horseradish sauce, I can’t Believe It’s Not Butter! spray, pepper (black, cayenne, red, white)
• Sweet treats (limit to 75 calories per day): Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder (baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum, sugar-free popsicles, sugar substitute.
• Sauces: Salsa (limit to 2 TBS during phase 1), Soy Sauce – 1/2 TBS, Steak Sauce – 1/2 TBS, Worcestershire Sauce – 1 TBS, Whipped Topping (Light) – 2 TBS

South Beach Diet Phase I: Foods to Avoid

• Beef: Brisket, Liver, other fatty cuts
• Poultry: Chicken wings and legs, duck, goose, poultry products (processed)
• Pork: honey-baked ham, pork rinds (too high in saturated fat)
• Veal: breast
• Cheese: Brie, edam, non-reduced fat
• Vegetables: beets, corn, carrots, potatoes (white),potatoes (sweet),
• Fruit: Avoid all fruits and fruit juices in Phase 1 including: Apples, apricots, berries, cantaloupe, grapefruit, peaches, pears
• Starches and Carbohydrates: avoid all starchy foods in Phase 1 including: bread (all types), cereal, matzo, oatmeal, rice (all types), pasta (all types), pastry and baked goods (all types)
• Alcohol of any kind, including beer and wine
• Sauces: No regular ketchup or cocktail sauce
• Caffeine Limit coffee and other caffeine drinks to 1-2 servings per day

South Beach Diet Phase 2

After two weeks, Phase 2 begins. Whole grain foods, fruits and dairy products are gradually returned to the diet, although in smaller amounts than were likely eaten before beginning the diet, and with a continued emphasis on foods with a low glycemic index. Sweet potatoes are also now permissible, as is red wine, both in moderate amounts. Again, this is hardly different from Atkins.

South Beach Diet Phase 3

After the desired weight is obtained, the diet calls to move into Phase 3, a maintenance phase. In Phase 3 the diet expands to include three servings of whole grains and three servings of fruit a day.

The diet distinguishes between good and bad carbohydrates, and good and bad fats.

Good carbohydrates are high in fibre or high in good fats, and have a low glycemic index, that is, they are digested and absorbed slowly. Other preferred carbohydrates are those with more nutritional value than the alternatives. For instance, brown rice is allowed in moderation, but white rice is discouraged. When eating any carbohydrates, Dr. Agatston recommends also eating fibre or fat to slow digestion of the carbohydrates.
* “Good fats” are polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids. Saturated and trans fats are bad fats.

The diet emphasizes (1) a permanent change in one’s way of eating, (2) a variety of foods, and (3) ease and flexibility. Eating whole grains and large amounts of vegetables is encouraged, along with adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish. It discourages the eating of overly refined processed foods (particularly refined flours and sugars), high-fat meats, and saturated fats in general.

The diet does not require counting calories or limiting servings; the South Beach Diet suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a day: breakfast, lunch, and dinner, with small snacks between each meal. This is different from The Zone diet in that The Zone recommends a proper ratio of carbohydrates, proteins, and fats, “good” carbohydrates, proteins, and fats over “bad” ones, and eating portion sizes that are right for your body.

Overall the South Beach Diet is very similar to the Atkins Nutritional Approach, but with a more Mediterranean Diet emphasis in later stages. Like the Zone Diet, the South Beach Diet is really just a modified “Atkins” diet, which is really just a low-carb / low GI based diet to encourage lipolysis (fat burning metabolism) over glucosis (sugar burning).

An important reminder to anyone dieting, is that exercise is essential to losing weight. Intensive exercise helps the metabolism to burn more fat, so if you are dieting to lose weight and trim down the fat, then combining exercise (intensive interval training ideally) will help a great deal.