The South Beach Diet

The South Beach diet was developed by cardiologist Dr Arthur Agatston in Miami Beach, Florida, US.

South Beach diet restricts carbohydrates and also distinguishes between “good and bad” carbohydrates and “good and bad” fats. South Beach dieters must say goodbye to potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn for the first two weeks. After that, most of these foods remain strongly discouraged.

The South Beach diet has a more severe induction phase, followed by a long-term eating plan based on two basic ideas:

  • Fats: The South Beach diet bans unhealthy fats but strongly promotes healthy ones.
  • Carbohydrates: The South Beach diet doesn't count grams of carbohydrates, but looks at how much sugar is in the carbohydrates. Low-sugar carbohydrates – those who don’t cause the blood sugar levels to rise and fall as quickly (they have a low glycemic index) - are good.

How the South Beach Diet works

The diet is based on the observation that people in general eat too many carbohydrates. Therefore the first two weeks, the Introduction Phase helps people to quit craving carbohydrates. And that’s why carbohydrates are minimized throughout the diet.

According to the South Beach diet theory, highly processed carbohydrates get digested too quickly. That makes insulin levels (a hormone the body makes to process sugars) go up. And once those fast-burning carbohydrates are used up, your high insulin level makes you crave more for food. So what do you tend to eat? More carbohydrates, of course.

South Beach diet is breaking this circle and promises to make you want to eat less food, but better food.

Meal Plan, Examples of what you can eat

Beach diet promotes strategic snacking. You're not doing it right if you don't snack.

There's no counting calories or strict portion sizes. But there is also no over indulging in the food. The idea is to eat normal portions. They should be enough to satisfy hunger, but no more.

Sugar-rich carbohydrates are off the menu. These include rice and potatoes, and vegetables like beets and corn, those with high sugar content. Also, there are no pastries or other sugar-filled desserts. In the induction phase alcohol is forbidden and limited in the long-term diet.

Menu examples during the three phases of the South Beach diet:

The 14-day induction phase bans bread, rice, potatoes, pasta, baked goods, and fruit. No beer, wine, or other alcohol.. Two servings of low-fat or non-fat milk, yogurt, or buttermilk are allowed during this phase.

The next stage reintroduces carbohydrates, it gradually adds back in some of the banned foods. Not all of them, but if you like pasta you can have it. Carrots used to be on the "foods to avoid" list in the first phase, but you can now have them at the beginning of phase two. Tomatoes and onions, previously limited, are now fine. Fruit too. A little now and then, no more. This phase lasts until you reach your target weight.

The final stage is your diet for life. Eat normal foods in normal portions, following a few basic guidelines.

Specific Food you can enjoy during the first phase, Introduction phase:

  • Beef: Lean cuts such as sirloin (including ground), tenderloin.
  • Poultry (skinless): Cornish hen, turkey bacon, turkey breast, chicken breast.
  • Seafood: All types of fish and shellfish.
  • Pork: Boiled ham, Canadian bacon, tenderloin.
  • Veal: Chop, cutlet, top round.
  • Lunchmeat: Fat-free or low-fat.
  • Dairy (limit 2 servings per day): fat-free milk, low-fat plain soy milk, fat-free buttermilk, fat-free plain yogurt.
  • Cheese (fat-free or low-fat): American, Cheddar, cottage cheese, cream cheese substitute (dairy-free), feta.
  • Nuts: Peanut butter, peanuts, pecans, pistachios.
  • Eggs: Whole eggs are not limited unless otherwise directed by your doctor. Use egg whites and egg substitute as desired.
  • Tofu: Use soft, low-fat, or light varieties.
  • Vegetables and legumes: Artichokes, asparagus, beans and legumes, broccoli, cauliflower, celery, cucumbers, eggplant, lettuce, mushrooms, onions, spinach, tomatoes, zucchini.
  • Fats: Canola and olive oils.
  • Spices and seasonings: All seasonings that contain no added sugar, broth, butter sprays, pepper.
  • Sweets (limit to 75 calories per day): Chocolate powder (no added sugar), cocoa powder (baking type), hard candy, sugar substitute (all sugar-free unless otherwise specified).

Food you should avoid during the Introduction phase

  • Beef: Brisket, liver, rib steaks, other fatty cuts.
  • Poultry: Chicken wings, thighs, and legs, turkey wings, duck, goose, poultry products (processed).
  • Pork: Honey-baked ham.
  • Veal: Breast.
  • Cheese: Brie, Edam, all full-fat.
  • Vegetables and legumes: Barley, beets, black-eyed peas, carrots, corn, pinto beans, sweet potatoes, white potatoes, yams.
  • Fruit: Avoid all fruits and fruit juices during Phase 1.
  • Starches: Avoid all starchy food during Phase 1, including all types of bread, cereal, matzo, oatmeal, rice, pasta, pastry, potatoes, and baked goods.
  • Alcohol of any kind, including beer and wine.