South Beach Diet

Background of the South Beach Diet

Millions of people around the world have been battling the battle of the bulge for years. It is also very alarming to know that in developed countries like the United States, a high percentage of the population is considered overweight. There have been people who have tried almost every diet fad in the market and they do lose weight quickly but they either gain it all back in a short time or the diet has affected their health in a negative way. The South Beach diet is not a fad and was developed by Dr. Arthur Agatston, a famous preventive cardiologist and an associate professor in the University of the Miami Miller School of Medicine. Dr. Arthur Agatston is an accomplished preventive cardiologist having published numerous articles and is a well known lecturer and speaker on health, diet and heart disease.
Initially, the south beach diet was developed to help Dr. Agatston’s patients especially those suffering from diabetes and heart diseases, in making them healthier. He devised an eating plan which eventually led to his patients losing weight considerably and improved their health. This caught the attention of a local TV network which paved the way for Dr. Agatston to explain and talk about his diet plan. This piqued the interest of thousands of people from Florida who have been searching for a diet that will not only make them lose weight but also help prevent certain lifestyle diseases like diabetes and heart diseases. In no time, the diet caught fire, was expanded, and became the favorite diet of thousands of people who were hesitant to undergo any diet due to health reasons. Being the brainchild of a well known and highly regarded doctor, the south beach diet earned the respect of both medical practitioners and skeptics alike. Dr. Agatston was not in agreement with the recommendations of the American Heart Association with regards its endorsement of a low fat and high in carbohydrates diet. He firmly believed that a diet must consist of both good carbohydrates and fats and totally getting rid of bad fats and carbohydrates.
Dr. Agatston is the author of “The South Beach Diet” which was first published in 2003. His succeeding nine books including his latest book “The South Beach Diet Super Quick Cookbook” published in 2010, are all bestsellers and have sold millions of copies.

What is the South Beach Diet

South Beach diet is also called the “physician’s diet” due to its popularity in the medical field as it is the favorite form of diet of doctors. The south beach diet is a short-term diet wherein one is expected to lose weight rapidly. The diet is based on the premise that in order for a dieter to lose weight healthily, the dieter must eliminate both the bad carbohydrates and fats, and replace them with good carbohydrates and fats.
Good carbohydrate is defined as those with low glycemic index which means the carbohydrates have less resistance to insulin. Eating a lot of bad carbohydrates can be taxing to the body as it is broken down rapidly which results into a spike in glucose level that will eventually make the body be insulin resistant, resulting into a person developing diabetes. The good fats are unsaturated fats. Although saturated fats and unsaturated fats comes from the same raw ingredients, unsaturated fats are recognized as “good fats” because the fats do not convert into solid fats which means that the fats have no capability to bond together and will not cause any formation that will result into a blockage in the artery or plaque build-up. Numerous studies also show that this diet has lowered the cholesterol level of people suffering from high cholesterol and has minimized the risk of cardiovascular diseases and diabetes.
The south beach diet teaches dieters to differentiate between the good and bad carbohydrates, and the good and bad fats, so dieters can avoid eating food which are unhealthy and can create havoc in the body. The diet serves as a guide for dieters to rely on, and to put it simply, it means that you must eat what is good for you and completely avoid the food that is bad for you! It is actually a very sound and simple rule but most of us are so used to eating the bad food that it is hard for us to re-train ourselves to eat what is right. We have this notion that good food are tasteless and bland not realizing that the right food can be as tasty and as palatable. The south beach diet is envisioned to make you fitter through weight loss, increase your vitality and improve the quality of your life. The diet is designed so you can incorporate the diet in your daily routine which makes it easy to follow and in the end, become your way of life.

Three Phases of the South Beach Diet

Like other diets, dieters will have to undergo a number of phases so his or her body can get accustomed to the diet, lose weight and in the long run, stick to the diet for the rest of their lives. The south beach diet is divided into three phases, each one with its own goal and purpose.
The first phase of the diet is often called as the strict phase of the diet. The purpose of the first phase is to start your weight loss immediately, and eliminate your cravings for food that are rich in sugar and starches. This phase starts with a severe change in your diet that goes hand in hand with inflexible rules that you will have to follow. It is crucial that you discipline yourself and limit your food to the food source allowable in this phase. Usually, this phase lasts for two weeks especially if you intend to lose a lot of weight. If you follow the rules stringently and eat what is recommended, you might lose as much as 14 pounds in two weeks and a noticeable change will be obvious particularly in your belly. Foods that are allowed in the first phase are lean beef, lamb without the fats, seafood, tofu, veal, eggs, cornish hen, lean turkey meat, chicken breast, lunchmeat, soy based meat substitutes, certain pork cuts, dairy product that are low fat, fat-free, sugar free or soy based, cheeses that are fat-free or low in fat, nuts, certain vegetables including legumes, monounsaturated or polyunsaturated oils, spices and seasonings, toppings and sauces, sugar substitute and sweet treats such as sugar-free candies, gum, gelatin and popsicles with calorie contents not exceeding 75 calories per day. You must avoid the fatty cuts of beef, lamb, veal or pork, all kinds of fruits, dairy products that are high in fat content, ice cream, certain types of cheese, starchy foods and carbohydrates, alcohol, and limit your caffeine intake. This will stabilize your glucose level and eliminate any food cravings. This will ensure that your diet is still full of nutrients, is fiber rich and will definitely make you feel full and satisfied.
The second phase of the diet is the phase wherein you will see a gradual weight loss instead of a rapid one that happens in the first phase. This might dishearten some dieters as most expect the same result as the first phase but gradual and steady weight loss is the main intention of the second phase. This is the phase wherein you enjoy more freedom in your food choice. In the second phase of the diet which lasts for six weeks, you are now allowed to eat carbohydrates like whole-grain breads, fruits, brown rice, sweet potatoes, whole wheat pasta and even dark chocolate! You are also allowed to increase your servings of these good carbohydrates to one particular kind each week. You are still prohibited any intake of refined carbohydrates and food with high sugar content including certain fruits, and you must limit your saturated fats and trans-fat. In the phase two of the diet, you are encouraged to add some form of exercise to your daily routine such as 20 minutes of brisk walking or any physical activity that will help you achieve your goal. By the end of the second phase, it is expected that you have reached your ideal weight and you are now ready to turn this diet into a lifestyle.
The third phase of the diet is the phase that lasts for a lifetime. This is the maintenance phase and you are now adept in how the diet works. You are more knowledgeable about the food groups which means you are now in control of your diet. You can now determine the food you can eat and create your own meal plan. In this phase, you can eat anything in all the food groups that is allowed plus you can indulge once in a while. Because you have gone through the first two phases, it will be easy for you to go back to any of the first two phases if you gain some weight. The maintenance phase is actually your new way of life. The new you is now equipped with the right eating habits and a more active lifestyle. This is the ultimate goal of the third phase.

Review of the South Beach Diet

Before you get into any diet, it would be best for you to weigh the pros and the cons of the diet to determine if the diet is perfect for you. And like any other diets, the south beach diet has its own positive and negative aspects. There have been studies that show the effects of low-carbohydrate diet like the south beach diet, in lowering the triglycerides level of those suffering from high levels of triglycerides. Studies also proved the effectiveness of the diet in the reduction of weight compared to other diets. Another strength of this diet is its being dieter friendly. You do not have to wrack your brain in planning and creating delicious meals. There are numerous cookbooks and meal plans that are available which can help on a long term basis and you can even order pre-cooked south beach diet meals if you wish too! Aside from those, there are numerous forums and blogs that can be found in the internet where south beach dieters support each other and share their experiences, tips, menus and views regarding the diet. The best thing about the south beach diet is that it teaches you to be the master of your own diet. You are in control of your diet and you are in command of your body.
On the other hand, it is hard to stick to this diet especially in the first phase. Most dieters drop out in this phase as they do not have the willpower and strength to continue on, given the stringent and very restrictive rules which can make eating tedious and boring. The good news is that this phase only last for two weeks! You might also feel some physical effects especially during the first phase like constipation, bloating and gas. Fruits are prohibited in the first phase which means that your body might be deprived of important nutrients and vitamins. Most of its negative aspects are concentrated on the first phase of the diet, which means that after the first phase, the negative aspects of this diet diminishes considerably.

Conclusion

The south beach diet has helped thousands of men and women attain their weight goal and live a healthier life. The diet might entail a lot determination, will power and sacrifice but as they say, no pain means no gain, and the south beach diet is the best example of this. Going through the first phase might be a torture to some people but it will also mean that you will give value and importance to what you have achieved. This will lessen the possibility of you backsliding completely or abandoning your new lifestyle. A picture of the old you and the new you will inspire you to maintain this lifestyle and reap its benefits. The south beach diet has worked wonders in the lives of a lot of people, and I am sure it will work wonders in your life too!

Sources and further reading:
southbeachdiet.com

wellness.com

webmd.com

southbeachdietguide.com

diet.com, wisegeek.com

fitnesstipsforlife.com

weightloss.about.com

southbeach-diet-plan.com

freedieting.com

lowcarbsdiet.com

articlelaunches.com