Basics of the South Beach Diet

The South Beach Diet is certainly an alluring name for a diet, much more so than many of the other more clinical names out there. South Beach conjures up images of beautiful people in skimpy bathing suits, tanned and with rippling muscles, which coincidentally or not, is precisely how many of us would like to appear! Appealing it is, but does it work?

How Does It Work?

The South Beach Diet is similar to the Atkins Diet in that it puts the emphasis on protein, rather than carbohydrates. The theory behind cutting back on carbs and eating a higher percentage of protein is that the body will begin to have less insulin responses to carbohydrates, which can pack on the pounds. It consists of three phases, during which an individual progressively adds a few more carbohydrates back into their intake as they progress. The goal of the first phase is to eliminate the cravings that dieters experience for all kinds of carbohydrates, including fruit, by eliminating them all together. Once the two-week phase one is complete, the cravings are supposed to have disappeared. By eliminating the blood sugar swings that accompany carbohydrate binges, the South Beach Diet aims to make dieting easier. Then, as ‘good’ carbohydrates are added into back into the diet, the individual is less likely to lose control and binge. The types of carbohydrates allowed on the South Beach Diet are those that score low on the glycemic index.

How Does It Differ From the Atkin’s Diet?

The South Beach Diet puts much more emphasis on eating fats that are good for the body, such as olive oil, which has been shown to raise levels of HDL, the ‘good’ cholesterol. Dr. Arthur Agatston, a cardiologist, gives the good fat/bad fat aspect of this diet credibility. The South Beach Diet book explains the difference between good fats and bad fats, making it clear to the layman. The diet does not encourage excessive consumption of saturated fats, such as those found in bacon, cheeses and butter. It also allows for greater consumption of vegetables, primarily ones that rank low on the glycemic index.

Is It Strict?

Quite. Although it allows more fat consumption than some diets, that’s not to say that quantities are unlimited. You will be eating quite a few salads, and will need to count out your daily allotment of almonds. In fact, if you do not enjoy eating mixed greens with a light vinaigrette dressing, the South Beach Diet may be somewhat tough for you. There is not very much room for flexibility, which can be problematic if you are a vegetarian or vegan. The plan does call for quite a bit of protein, which includes chicken breasts, eggs and low-fat dairy. You can count on cutting out bread pretty much altogether. The recipes, however, can be quite delicious, if you have the time to prepare them. If you follow the recipes given in the book, you may not feel deprived at all.

How Much Weight Loss Can I Expect?

The plan claims that its adherents will lose up to seven pounds in the first two weeks. This is my experience, however, dieters should be aware that much of this weight loss is likely to be due to ‘water weight’ and most likely will not last if it is discontinued. After the initial phase of the diet, weight loss is expected to slow to a reasonable one to two pounds per week. The South Beach Diet encourages dieters to exercise in addition to following the diet. Overall, if you enjoy eating meat and salads and believe that you can eat what is allowed in moderation, this may be the diet for you.