South Beach diet, developed by cardiologist
Dr. Arthur Agatston, emphasizes the
consumption of "good carbs" and "good fats." Dr. Agatston
developed this diet for his cardiac patients based
upon his study of scientific dieting research. The
South Beach diet is most often compared to the Atkins
Diet, because they both restrict the amount and/or
type of carbohydrates you consume.
Agatston believes that excess consumption of so-called
"bad carbohydrates", such as the rapidly-absorbed
carbohydrates found in foods with a high glycemic
index, impair the body's ability to properly process
fat or sugar. Dr. Agatston's South Beach Diet minimizes
consumption of bad fats and bad carbs and encourages
increased consumption of good fats and good carbs.
The South Beach Diet
has three phases. In all phases of the diet, Dr. Agatston
recommends minimizing consumption of bad fats. In
Phase I, lasting two weeks, dieters attempt to eliminate
insulin resistance by avoiding high or moderately
high-glycemic carbs, such as sugar, candy, bread,
potatoes, fruit, cereals, and grains. During this
phase, Dr. Agatston says the body will lose its insulin
resistance, and begin to use excess body fat, causing
the dieter to lose between 8 and 13 pounds.
After two weeks, Phase II begins. Whole grain foods
and fruits 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. When the dieter reaches the
desired weight, Phase III begins. In Phase III the
diet expands to include three servings of whole grains
and three servings of fruit a day.
diet distinguishes between good and bad carbohydrates,
and good and bad fats.
carbs are high in
fiber or high in good fats, and have a low glycemic
index, (meaning 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 fiber or fat to
slow digestion of the carbohydrates.
fats are polyunsaturated
and monounsaturated fats, especially those with
omega-3 fatty acids. Saturated and trans fats are
South Beach Diet emphasizes:
permanent change in one's way of eating;
variety of foods, and
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.
diet does not require counting calories or limiting
servings. The South Beach Diet encourages
you to eat until you are satisfied. Dieters are told
to eat six meals a day: breakfast, lunch, and dinner,
with small snacks between each meal.