The South Beach Diet

The South Beach Diet

Florida cardiologist Arthur Agatston is credited with starting The South Beach Diet. The South Beach Diet emphasizes the consumption of what are known as “good carbohydrates” and “good fats”. The program was developed by Dr. Agatston for his cardiac patients and he based The South Beach Diet on his study of scientific dieting research.

Rapidly absorbed carbohydrates, also known as “bad carbohydrates” are found in foods with a high glycemic index. An excess of these types of carbs create what Dr. Agatston calls the “insulin resistance syndrome.” This syndrome is an impairment of the hormone insulin’s ability to properly process fat or sugar.

Dr. Agatston also believes that excess consumption of “bad fats”, such as saturated fat and trans fat, contributes to an increase in cardiovascular disease. He is not alone in this belief. Many other physicians subscribe to this theory as well. In order to prevent these conditions of poor nutritive balance, The South Beach diet attempts to minimize the consumption of bad fats and bad carbohydrates and encourage and enhance the increased consumption of good fats and good carbohydrates.

The South Beach Diet contains three specific phases. In each of these phases, it is recommended that the dieter minimize the consumption of the bad fats.

In the beginning phase, or Phase I, the dieter attempts to completely eliminate the insulin resistance by completely avoiding both high and moderately high glycemic carbohydrates. This portion of the diet lasts an entire two weeks. During this two week period such products as dairy, potatoes, sugars, breads, fruits, cereals, candy, and grains are the things to avoid. Dr. Agatston claims that during this period the body will lose its insulin resistance, and begin to use excess body fat. The result of this phase can be the loss of between 8 and 13 pounds. Normal sized helpings of meat, fish, vegetables, eggs, cheese, and nuts are consumed during these two weeks of Phase I. There are three meals a day included during this phase and snacks are added which encourages the dieter to eat until their hunger is satisfied. Alcohol is not allowed at this time. The result of this Phase is the dieter losing weight, changing their body chemistry, and ending any cravings for sugars and starches.

After the first two weeks of Phase I, Phase II begins. The gradual re-introduction of whole grain foods, fruits and dairy products, in smaller amounts than were likely eaten before beginning the diet, is implemented. Keep in mind that while more foods are being introduced into the plan, a continued emphasis on foods with a low glycemic index is paramount. During this portion of the diet sweet potatoes are deemed permissible, as is red wine, though only in moderate amounts.

Once the desired weight is obtained, the dieter moves into Phase III. This phase is also known as the “maintenance phase.” During Phase III the introduction of three servings of whole grains and three servings of fruit each day is accomplished.
Good carbohydrates and bad carbohydrates are clearly distinguished by The South Beach Diet.

The “good carbohydrates” are the carbohydrates that are high in fiber or high in good fats, and have a low glycemic index. This means that they are digested and absorbed more slowly by the GI system. That’s the definition of a good carb. One that is absorbed slowly into the digestive system. There are some other preferred carbohydrates. They are those with more nutritional value than the alternative products. An example would include brown rice, which is permitted in moderation while white rice is highly discouraged. It is recommended that when eating any carbohydrates, fiber or fat is also consumed in order to slow the digestion of the carbohydrates.

Polyunsaturated and monounsaturated fats, especially those with omega-3 fatty acids are known as the “good fats” while saturated fats and any trans fats are called “bad fats.”
Dr. Agatston emphasizes that each person make a permanent change in their way of eating. He also would like to see them eat a variety of foods, and try to find a way for ease and flexibility to become a part of the dieting plan. Much of the emphasis is on eating whole grains and large amounts of vegetables. Also encouraged are adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty acids, such as are contained in fish. The South Beach Diet discourages the consumption of overly refined and/or processed foods such as refined flours and sugars, high-fat meats, and saturated fats.
Counting calories or limiting servings is not required by The South Beach diet. Agatston does, however, suggest that dieters eat until they are completely satisfied. The idea is to eat 6 meals a day, which are breakfast, lunch, and dinner, with small snacks between each meal.

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