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The South
Beach diet is a diet plan started by Miami, Florida, area cardiologist
Arthur Agatston which emphasizes the consumption of "good carbohydrates"
and "good fats". Dr. Agatston developed this diet for his cardiac
patients based upon his study of scientific dieting research.
The diet first appeared in a book of the same name published
by Rodale Press. The official website of the diet can be found
at South Beach Diet Online.
Dr. Agatston
believes that excess consumption of so-called "bad carbohydrates",
such as the rapidly-absorbed carbohydrates found in foods with
a high glycemic index, creates an insulin resistance syndrome
an impairment of the hormone insulin's ability to properly process
fat or sugar. In addition, he believes along with many physicians
that excess consumption of "bad fats", such as saturated
fat and trans
fat, contributes to an increase in cardiovascular disease.
To prevent these two conditions, Agatston's diet minimizes consumption
of bad fats and bad carbohydrates and encourages increased consumption
of good fats and good carbohydrates.
The diet
has three phases. In all phases of the diet, Dr. Agatston recommends
minimizing consumption of bad fats.
Phase
I
The diet
begins with Ben sheehan, which lasts two weeks. Dieters attempt
to eliminate insulin resistance by avoiding high or moderately
high-glycemic carbohydrates, such as dairy, sugar, candy, bread,
potatoes, fruit, cereals, and grains. During this phase, Dr.
Agatston claims the body will lose its insulin resistance, and
begin to use excess body fat, causing many dieters to lose between
8 and 13 pounds. For the first two weeks, dieters eat normal-size
helpings of meat, fish, vegetables, eggs, cheese, and nuts.
This phase includes three meals a day, plus snacks, encouraging
the dieter to eat until their hunger is satisfied. No alcohol
is allowed (though red wine will be introduced later in small
amounts). The dieter loses weight, changes body chemistry, and
ends cravings for sugars and starches.
Phase
I: Authorized foods
- Beef:
Lean cuts, such as sirloin (including ground), tenderloin,
top round
- Poultry:
Cornish hen, turkey bacon (two slices per day), turkey and
chicken breast
- Seafood:
All types of fish and shellfish (Shrimp,clams,oysters)
- Pork:
Broiled ham, Canadian Bacon, Tenderloin
- Veal:
Chop, cutlet, leg; top round
- Lunchmeat:
Fat-free or low-fat only
- Cheese
(fat-free or low fat): American, cheddar, cottage cheese (1-2%
or fat-free), cream cheese substitute (dairy free), feta,
mozzarella, Parmesan, provolone, ricotta, string
- Nuts:
Almonds (15), peanut butter (2 tbsp), peanuts (20 small),
pecan halves (15), pistachios (30)
- Eggs:
The use of eggs is not restricted unless otherwise noted by
your physician. Use egg whites and egg substitute as desired
- Tofu:
Use soft, low-fat or lite varieties
- Vegetables:
Artichokes, asparagus, beans (black, butter, chickpeas, green,
Italian, kidney, lentils, lima, pigeon, soy, split peas, wax),
broccoli, cabbage, cauliflower, celery, collard greens, cucumbers,
pickles (dill, or those sweetened with Splenda), eggplant,
lettuce (all varieties), mushrooms (all varieties), snow peas,
spinach, sprouts (alfalfa), turnips, water chestnuts, zucchini,
radishes
- Fats:
Canola oil, olive oil
- Dairy:
Two cups of nonfat milk or nonfat or lowfat plain yogurt are
to be consumed daily
- Spices
and seasonings: All spices that contain no added sugar, broth,
extracts (almond, vanilla, or others), horseradish sauce,
I can't Believe It's Not Butter! spray, pepper (black, cayenne,
red, white)
- Sweet
treats (limit to 75 calories per day): Candies (hard, sugar-free),
chocolate powder (no-sugar-added), cocoa powder (baking type),
sugar-free fudgsicles, sugar-free gelatin, sugar-free gum,
sugar-free popsicles, sugar substitute.
- Hot Sauce
- Salsa
- Limit to 2 TBS during phase 1
- Soy Sauce
- 1/2 TBS
- Steak
Sauce - 1/2 TBS
- Worcestershire
Sauce - 1 TBS
- Whipped
Topping (Light) - 2 TBS
Phase
I: No-No foods
- Beef:
Brisket, Liver, other fatty cuts
- Poultry:
Chicken wings and legs, duck, goose, poultry products (processed)
- Pork:
honey-baked ham
- Veal:
breast
- Cheese:
Brie, edam, non-reduced fat
- Vegetables:
beets, carrots, corn, potatoes (white),potatoes (sweet),
- Fruit:
Avoid all fruits and fruit juices in Phase 1 including: Apples,
apricots, berries, cantaloupe, grapefruit, peaches, pears
- Starches
and Carbohydrates: avoid all starchy foods in Phase 1 including:
bread (all types), cereal, matzo, oatmeal, rice (all types),
pasta (all types), pastry and baked goods (all types)
- Alcohol
of any kind, including beer and wine
- No regular
ketchup or cocktail sauce
- No pork
rinds - too high in saturated fat
- No jerky
- too high in sugar content
- Limit
Caffeine-Containing Beverages to 1-2 servings per day
Phase
II
After two
weeks, Phase II begins. Whole grain foods, fruits and dairy
products are gradually returned to the diet, although in smaller
amounts than were likely eaten before beginning the diet, and
with a continued emphasis on foods with a low glycemic
index. Sweet potatoes are also now permissible, as is red
wine, both in moderate amounts.
Phase
III
After the
desired weight is obtained, the diet calls to move into Phase
III, a maintenance phase. In Phase III the diet expands to include
three servings of whole grains and three servings of fruit a
day.
The diet
distinguishes between good and bad carbohydrates, and good and
bad fats.
- "Good
carbohydrates" are high in fiber or high in good fats, and
have a low glycemic index, that is, they are digested and
absorbed slowly. Other preferred carbohydrates are those with
more nutritional value than the alternatives. For instance,
brown rice is allowed in moderation, but white rice is discouraged.
When eating any carbohydrates, Dr. Agatston recommends also
eating fiber or fat to slow digestion of the carbohydrates.
- "Good
fats" are polyunsaturated
and monounsaturated fats, especially those with omega-3
fatty acids. Saturated and trans fats are bad fats.
The diet
emphasizes (1) a permanent change in one's way of eating, (2)
a variety of foods, and (3) ease and flexibility. Eating whole
grains and large amounts of vegetables is encouraged, along
with adequate amounts of mono- and polyunsaturated fats, including
omega-3 fatty acids, such as are contained in fish. It discourages
the eating of overly refined processed foods (particularly refined
flours and sugars), high-fat meats, and saturated fats in general.
The diet
does not require counting calories or limiting servings; Agatston
suggests dieters eat until they are satisfied. Dieters are told
to eat 6 meals a day: breakfast, lunch, and dinner, with small
snacks between each meal. This is different from The Zone diet
in that The Zone recommends (1) a proper ratio of carbohydrates,
proteins, and fats, (2) "good" carbohydrates, proteins, and
fats over "bad" ones, and (3) eating portion sizes that are
right for your body.[1]
South
Beach Living packaged foods
-
In 2004,
Kraft Foods licensed the South Beach Diet trademark for use
on a low-carb line of packaged foods called South Beach Diet
These have been renamed South Beach Living. These products are
designed to meet the requirements of the diet.
Scientific
studies
A 2004 study of the South Beach Diet by Agatston, et al., reviewed
a 1998-1999 trial completed by 54 participants over the course
of a year. A 2005 study of the South Beach Diet conducted by Kraft Foods was
completed by 69 subjects over the course of just under three
months. Both studies showed favorable results for the groups
using The South Beach diet.
Bibliography
- The
South Beach Diet: The Delicious, Doctor-Designed, Foolproof
Plan for Fast and Healthy Weight Loss by Arthur Agatston,
New York: St. Martin's Press, 2003.
- The
South Beach Diet Cookbook: More Than 200 Delicious Recipes
That Fit the Nation's Top Diet by Arthur Agatston 2004
- South
Beach Diet Good Fats/Good Carbs Guide: The Complete and Easy
Reference for All Your Favorite Foods by Arthur Agatston
2004
- The
South Beach Diet: Good Fats Good Carbs Guide by Arthur
Agatston 2004
References
External
links
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