Rather than cutting out carbs or fats completely as other diets do, the South Beach Diet instead emphasizes the differences between 'good carbs' and 'bad carbs', 'good fats' and 'bad fats'.
Developed in Miami by a licensed cardiologist, specifically for his patients, the diet aims to both help you lose weight and reduce the risks of heart disease.
Similarly to Atkins, the South Beach Diet does not greatly restrict portion size, so many bigger eaters find it an easier diet to stick to. Personally, I think the South beach Diet is a very sensible lifestyle choice.
The South Beach diet tells us that the excess consumption of 'bad carbs' impair the body's ability to process fat. Carbs with a high Glycemic Index create an 'insulin resistance' syndrome, whereby insulin can no longer process fat or sugar. In addition, 'bad fats' such as saturated and trans fat contribute to an increase in the likelihood of cardiovascular disease.
The theory goes that cutting out those fats and carbs will help your body both lose weight and become less prone to heart disease. So you become healthier and thinner!
Eat only carbs that are high in fiber, and that are digested slowly with a low glycemic index. For example, brown rice is allowed but white rice is definitely not.
As for fats, eat polyunsaturated or monounsaturated fats, not saturated or trans fats. Unlike some carbs which are gradually reintroduced during the stages of the diet, the so-called 'bad fats' are never allowed.
The South Beach Diet has 3 phases:
Phase 1. The strictest phase - dieters cut out sugar, candy, bread, potatoes, fruit, cereals and grains.
Phase 2. Whole grain foods and fruits are gradually returned to the diet as the dieter approaches his/her desired weight.
Phase 3. Whole grain foods and fruits are now fully returned to the diet as the dieter adopts his/her long-term eating plan.
Here is a brief guide to both the foods you can enjoy, and those that you should avoid in Phase 1 of the South Beach Diet. This Phase should last 3-4 weeks.
|Foods to Eat||Foods to Avoid|
|Lean Cuts of Beef or Pork (Tenderloin, Sirloin)||Fatty Cuts of Beef or Lamb, Pork Sausages and Liver|
|Chicken (no skin)||All Rice, Bread & Pasta|
|Turkey (no skin)||Duck, Goose, Chicken Wings|
|Low Carb Vegetables (Broccoli, Pepper, Mushroom, Spinach)||Starchy Vegetables (Potatoes, Corn, Yam, Beets, Peas)|
|Low Fat Cheeses (e.g. Cottage, Cheddar, Feta)||High Fat Dairy (Brie, Edam, Camembert)|
|Low Fat Yogurt||Ice Cream|
|Skimmed Milk||High Calorie Sodas|
|Fish & Shellfish||Fruits & Fruit Juices|
|Handful of Nuts (e.g. peanuts, pistachio)||Simple Carbs (Cakes, Cereal, Cookies, Candy, Chocolate)|
Phase 2 allows you gradually to reintroduce some whole grain foods, fruits and vegetables to your diet. You can still use the table from Phase 1 as a basic guide, but here are a few things that you can start to eat again!
|Foods to Reintroduce||Foods to Eat Sparingly|
|Whole Fresh Fruits (Apples, Bananas, Berries, Grapes, Oranges, Pears, Plums)||Dried Fruits (ex. apricots), Canned Fruit, Fruit Juice, Watermelon, Raisins, Pineapple|
|Selected Starchy Vegetables (Carrots, Green Peas, Sweet Potatoes)||Other Starchy Vegetables (Beets, Parsnips, White Potatoes, Sweetcorn)|
|Wholegrain Breads/Bagels (Multigrain, Oat/Bran, Rye Crispbread, Wholemeal Pitta)||Brown or White Bread, White Bagels and Rolls|
|Whole grains (Barley, Brown/Wild Rice)||White Rice, Rice Cakes|
|Wholewheat Pasta||White Pasta|
|High Fiber, Low Sugar Cereals (All-Bran, Porridge)||Cornflakes, Cheerios, Rice Crispies|
When you have achieved your weight loss goal, Phase 3 begins. By the time you reach this Phase, you have already learned how to control your weight through balancing your consumption of certain important food groups.
Phase 3 has no restrictions on food, but rather it is where you take this knowledge and use it to shape your lifestyle and maintain your weight loss in the long term.
The Acai Berry Diet | The Apple Cider Vinegar Diet | Atkins Diet | The Blood Type Diet | Calorie Restriction | Cleansing and Fasting | The French Women Diet | The Grapefruit Diet | The Great Skin Diet | The Green Tea Diet | The Jenny Craig Diet | The Low Fat Diet | The Mediterranean Diet | The Model Detox Diet | The Raw Food Diet | The Slimfast Diet | The South Beach Diet | Weightwatchers Diet Plan | The Zone Diet