The South Beach Diet is a well known fad diet created 2003 by Cardiologist Arthur Agatston. It is promoted in his best selling book “The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.”
The South Beach Diet is also called a modified low-carbohydrate diet.
It is all about lowering carbohydrates, high protein, healthy fats, fiber and excercise.
The objective of the South Beach Diet is to encourage balance nutrition and a healthy lifestyle that will aid in weight loss.
It claims it’s a healthy way of eating whether you want to lose weight or not.
The South Beach Diet claims 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 practice. The South Beach Diet uses glycemic index and glycemic load to determine which carbohydrates you should avoid. Foods with a high glycemic index tend to increase your blood sugar faster, higher and longer. Some studies suggest that blood sugar increase can enhance your appetite which can lead to weight gain.
The South Beach Diet has three phases:
Phase 1: 14-Day Body Reboot
This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss.
- Reduced carbohydrates including pasta, rice, bread and fruit. No fruit juice or any alcohol.
- Focused on lean protein, such as seafood, skinless poultry, lean beef and soy products.
- High fiber vegetables, low-fat dairy, and foods with healthy, unsaturated fats, including avocados and nuts
Phase 2: Steady Weight Loss
You will start adding in more foods which includes good carbohydrates from unprocessed food, low refined sugar, whole grains, fruit and more vegetables. You stay in this phase until you reach your goal weight.
Phase 3: Enjoy all foods in moderation
You can eat all types of foods in moderation.
Example of South Beach Diet Menu
Breakfast: Egg White Breakfast Stack
Fluffy egg whites, diced tomatoes, spinach and aged cheddar, stacked and baked to perfection.
Breakfast: Farmstand Garden & Cheese Omelet
Eggs, vine-ripened tomatoes, bell peppers, broccoli and cheddar.
Entree: Beef Paprikash
Hungarian classic dish. Beef, tri-colored peppers and onions, simmered in a broth rich with the flavor of sweet, smoky paprika.
Entree: Hot and Spicy Chicken
Roasted chicken spiced with cayenne, chili pepper, ginger, zucchini, onions and peppers
Snack: Frudgy Crumble Bar
Snack: Fudge Brownie Bar