What is the South Beach Diet?

Some consider the Diet as a fad. It was popularized way back in 2003 by Arthur Agatston who actually came out with a book that same year. A cardiologist, Dr. Agatston developed the diet for his Miami, Florida patients with emphasis on consuming good fats and good carbs instead of the bad ones. Bad carbohydrates are often found in high glycemic foods that rapidly turn to sugar, these types of foods create problems in maintaining healthy sugar levels. Bad fats on the other hand, increase risks for cardiovascular diseases.

South Beach Diet Results

The diet is focused on lean protein, high fiber, and unsaturated fats. Although a number of claims cannot immediately be backed by evidence or sound science, the eating lifestyle promoted grants benefits in many aspects. Many followers and buyers of his best-selling book, “The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss” can attest to the positive effects. “South Beach” is a popular area in Miami, hence the name.

South Beach Diet Reviews

Reviews have been favorable. The diet calls for a modified low-carbohydrate diet so it’s not difficult to follow. It doesn’t have the rigidity of a strict low-carb diet and there is no need to count carb intake. US News & World Report gave out a review based on expert views of heart and diabetes specialists and select nutritionists. The diet is credited for its ability to help achieve short-term weight loss goals of up to 13 pounds in 7 days. This is very encouraging and a key motivating factor for people who really want to lose weight. However, the problem encountered is in keeping the weight off long term and commitment to improvements seen and experienced from the diet program.

There is no clear benefit on diabetes management and prevention. However, the weight loss achieved definitely contributes to an improvement on health. Some believe the forbidden foods may seem restrictive and difficult for people to follow. However, focusing on a wide variety of food options will solve that. The claim for heart health is not backed by extensive research but with cholesterol levels improving, expect better conditioning of arteries.

An assessment based on 2010 dietary guidelines will show this diet inadvisable for children and pregnant women. With a food regimen high on protein, people with kidney problems are discouraged as well.

South Beach Diet Phase 1

The goal of Phase 1 is to eliminate cravings and quick start the weight loss. Sugary foods and refined food products are the first to go. It is the most restrictive phase, but once over the hump, things get smoother. The period is around 2 weeks. During this time, expect blood sugar levels to normalize. Diet is to revolve around lean protein like chicken or turkey, shellfish and fish, soy, and lean meat cuts. Eat lots of vegetables and salad preparations. Nuts and legumes are recommended for sustained energy. Egg, low-fat dairy, and cheese may be consumed. Olive oil and Canola oil are recommended for cooking and salad garnishing. Avoid starch like pasta, rice, bread, cookies, and pastries. Refrain from juices, and alcohol of any kind, including beer. Water is your only choice for drinks. No fruits.

Action Step: Clean and clear your kitchen supplies from unhealthy foods.

South Beach Diet Phase 2

In this phase, weight continues to lessen at a slower rate. As you slowly ease back into prohibited yet nutritious and delicious foods like fruits and whole grains, body reaches an even more balanced state while you continue to experience steady weight loss at a more relaxed pace. For those committed to discipline, this phase becomes key to keeping the weight off. The person experiences and commits to living a healthy lifestyle. Phase 2 continues for as long as you have some more goal pounds left to lose. Be reminded that the safest weight loss goal is about 10% of your current weight. Consult a doctor first before subjecting yourself to an extreme weight loss goal.

Action Step: Maintain and commit to dietary changes. Re-stock kitchen with additional, selected foods.

South Beach Diet Phase 3

By the time you transition to this phase, you would have learned to make healthy food choices. Maintain your good eating habits and you’ll keep the weight off successfully. Should you notice some craving you can’t control, you may temporarily shift back to phase 1. Resist the urge to have ‘cheat days’ as this practice is a common cause for failures to keep a diet.

Easy South Beach Diet Recipes

Crunchy Asian Chicken Salad

1. Cut 8 pieces of Wonton wrappers into 1/4 inch sizes. Spread onto a baking sheet and bake for about 3 minutes in 400 degrees F and set aside.
2. Mix wet ingredients: 1/4 c rice vinegar, 2 tbs hoisin sauce, 2 tbs canola oil, and 1/4 tsp sesame oil. Add in: 1 tbs grated ginger, 1 clove minced garlic, and 1/4 tsp crushed red-pepper flakes. Blend.
3. Finally stir in shredded: 16 oz lettuce and mixed greens, 1 c sprouts, 1/2 lb cooked chicken breast, 1 carrot, 2 scallions, and the wonton strips.

Tofu and Eggplant in Asian Marinade

1. Use a 9″ by 13″ baking dish.
2. Mix: 2 cloves minced garlic, 1 tbs freshly grated ginger, 1 tbs low sodium soy sauce, 3 tbs rice vinegar, and 1 tsp toasted sesame oil.
3. Use paper towels to dry 1 pack of firm tofu, (about 14 oz) cut into 1″ cubes. Add them into the mix and marinade well for about 20 minutes.
4. Cook about 1 c brown rice while waiting.
5. In a large nonstick pan, heat 1 tbs extra-virgin oil. Add in 2 cloves of minced garlic. Add in 12 oz eggplant cut into 1/2″ cubes and season with 1/4 tsp salt. Brown all sides, estimated at 4 minutes. Transfer to another bowl.
6. In the same pan, add in 4 oz peas with 1/4 c water to the skillet. Cook covered until tender but not mushy, estimated at 3 minutes. Transfer to the bowl of eggplant.
7. In the same pan, pour the tofu and marinade. Cook on medium heat. Turn occasionally. Brown and crisp all sides, estimated at 8 minutes.
8. Put back the eggplant and peas in the pan and heat through about one minute.
9. Serve over single servings of cooked brown rice.

For additional recipes, Amazon Kindle has some great e-book deals like “South Beach Diet: The South Beach Diet Beginners Guide to Losing Weight and Feeling Great!”

South Beach Diet Menu

Remember to maintain 3 meals a day, a minimum of 2 snacks in between, and some dessert. Avoid binging by consuming food before craving sets in. Phase 1 is restrictive so menu is limited, but for phase 2, you’ll have more menu options as you bring back starchy foods like potatoes whole grains, fruits, and additional vegetables. For choices, here are some suggestions:

Breakfast / Snacks: Smoked Ham Fritata, Beef Tapa, Corned Beef, Poached Egg, Cheese Omelette, Roasted Peanut, Cashew, and Veggie Sticks.

Lunch / Dinner: Chef’s Salad, Minestrone, Steamed Asian Vegetables, Tuna Salad, Chicken Breast, Beef Chili, Fish Fillet, Sotanghon, Burger Steak, Coleslaw, Clam Chowder, Beef Rolls, and Steamed Vegetables.

Beverage / Dessert: Sugar Free Jelly, Buko Pandan, Turon, Boiled Bananas, and Unsweetened Tea, Coffee.

South Beach Diet Shopping List

In addition to leafy greens, lean protein, eggs, also stock your kitchen with:

• Herbs and spices
• Fat-free broth, beef, chicken, vegetable
• Olive oil, canola oil
• Lemon juice
• Mustard
• Salsa
• Vinegar
• Coconut milk
• Chocolate powder, no sugar added
• Cocoa powder, unsweetened baking
• Gelatin, sugar-free
• Jams and jellies, sugar-free
• Agave nectar
• Stevia
• Almond milk, unsweetened
• Buttermilk
• Caffeinated and decaffeinated coffee
• Herbal tea
• Milk, fat-free
• Soymilk, low-fat low-sugar

It is also good to supplement with Vitamin C or Rosehips for immunity boost. For additional boost of energy, get some Fish Oil.