South Beach and Atkins are the celebrities of the low-carb scene. But though they share top billing, they choose different paths to weight-loss fame.
The key to losing weight quickly and getting healthy isn’t cutting all carbohydrates and fats from your diet, says Miami-based cardiologist Arthur Agatston, M.D., author of The South Beach Diet. It’s learning to choose the right carbs and the right fats.
This approach is part of a three-step program Agatston developed to help his heartpatients lose weight and lower cholesterol.
Emphasizing foods that are loaded with fiber and nutrients, the South Beach Dietpromises to help you kick your cravings, jump-start your weight loss, and keep those unwanted pounds off — for life.
In the first 2 weeks, Phase 1 of the diet, you can expect to lose between 8 and 13 pounds, Agatston says.
Diet details
The South Beach Diet says that its balance of good carbs, lean protein and healthy fats makes it a nutrient-dense, fiber-rich diet that you can follow for a lifetime of healthy eating.
The South Beach Diet says that it’ll teach you about eliminating so-called “bad” carbs from your diet. It uses the glycemic index and glycemic load to determine which carbs you should avoid. Foods with a high glycemic index tend to increase your blood sugar faster, higher and longer than do foods with a lower index. Some evidence suggests that this increase in blood sugar can boost your appetite, leading to increased eating and weight gain and possibly diabetes, which can all contribute to cardiovascular disease.
The South Beach Diet also teaches you about the different kinds of dietary fats and encourages you to limit unhealthy fats, while eating more foods with healthier monounsaturated fats. The South Beach Diet emphasizes the benefits of fiber and whole grains, and encourages you to include fruits and vegetables in your eating plan.
Carbohydrates
The South Beach Diet is lower in carbohydrates than is a typical eating plan, but not as low as a true low-carb diet. On a typical eating plan, about 45 to 65 percent of your daily calories come from carbohydrates. Based on a 2,000-calorie-a-day diet, this amounts to about 225 to 325 grams of carbohydrates a day. In the final maintenance phase of the South Beach Diet, you can get as much as 28 percent of your daily calories from carbohydrates, or about 140 grams of carbohydrates a day. A true low-carb diet might restrict your carb intake to as little as 50 to 100 grams a day.
Exercise
The South Beach Diet has evolved over time and now recommends exercise as an important part of your lifestyle. The South Beach Diet says that regular exercise will boost your metabolism and help prevent weight-loss plateaus.
Phases of the South Beach Diet
The South Beach Diet has three phases:
- Phase 1.This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can’t drink fruit juice or any alcohol. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products. You also can eat high-fiber vegetables, low-fat dairy, and foods with healthy, unsaturated fats, including avocados, nuts and seeds.
- Phase 2.This is a long-term weight-loss phase. You begin adding back some of the foods that were prohibited in phase 1, such as whole-grain breads, whole-wheat pasta, brown rice, fruits and more vegetables. You stay in this phase until you reach your goal weight.
- Phase 3.This is a maintenance phase meant to be a healthy way to eat for life. You continue to follow the lifestyle principles you learned in the two previous phases. You can eat all types of foods in moderation.
A Sample Day of Your Meal Plan for Phase 1
Breakfast
- Smoked Salmon Scramble
- Vegetable Juice
Mid-Morning Snack
- Roasted Garbanzos
Lunch
- Summer Vegetable Salad with Grilled Scallops
Mid-Afternoon Snack
- Nut Butter Boats
Dinner
- Pork and Pepper Salad with Balsamic Vinaigrette
- Milk, non-fat
Dessert
- Vanilla Ricotta Crème
A Sample Day of Your Meal Plan for Phase 2
Breakfast
- Spiced Oatmeal with Dried Apricot and Walnuts
- Vegetable Juice Cocktail
Mid-Morning Snack
- Spicy Lemon Edamame
Lunch
- Spice-Rubbed Chicken Fingers with Cilantro Dipping Sauce
- Festive 5-Veggie Slaw
- Milk, non-fat
Mid-Afternoon Snack
- Cherry Toamtoes Stuffed with Low-fat Cottage Cheese
Dinner
- Grilled Chicken with Savory Asian Plum Sauce
- Vietnamese-Style Vegetables with Rice Noodles
- Milk, non-fat
Dessert
- Chilled Espresso Custard
A Sample Day of Your Meal Plan for Phase 3
Breakfast
- Blackberry-Banana Breakfast Smoothies
- High-Fiber Cereal with Yogurt
Mid-Morning Snack
- Non-Fat Plain Yogurt
Lunch
- Curried Red Lentil Soup
- Baby Greens with Tiny Tomaotes, Fresh Herbs, and Toasted Pistachios
Mid-Afternoon Snack
- Deviled Eggs
Dinner
- Grilled Pork Tenderloin with Peach-Lime Salsa
- Nutty Brown Rice
- Sesame Green Beans
Dessert
- Chocolate-Dipped Strawberries
Are there health risks?
No indications of serious short-term risks or side-effects have surfaced.
What Else You Should Know
Cost: Healthy eating can be costly. The South Beach Diet web site offers money-saving tips, such as buying food in bulk, shopping at farmers’ markets, using coupons, and preparing simple meals.
Support: The South Beach Diet Online offers tools you can use to track your weight, recipes, a customized meal plan, dining-out guides, and community support. Membership is $4 per week, but the first 7 days are free.
The Final Word
The South Beach Diet is a nutritious diet plan that offers a wide variety of delicious food and a practical exercise plan — at least in the Supercharged version.
And it relies on proven ways to lose weight: eating smart carbs, healthy fats, lean protein, low fat dairy, and plenty of fiber to keep hunger at bay.
This diet is ideal for anyone who wants to stop thinking like a dieter and embrace behavior changes that are necessary for long-term success.
Even picky eaters and busy people should find this diet plan easy to customize and fit into their lives.