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South Beach Diet

The South Beach Diet plan was created by cardiologist Dr Arthur Agatston based at Mount Sinai Hospital - in South Florida. The diet was originally developed for overweight heart patients. The patients experienced excellent results, not only in their general health but also lost weight.

Since hitting the shelves, Agatston’s book The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss has remained a bestseller (despite a pretentious subtitle). The diet is becoming known as the "healthy" version of the Atkins diet. This diet is good - very good, and includes foods such as whole grains, healthy fats, fish, chicken, fruits and vegetables. South Beach Diet Plan Overview

Three Phases The South Beach Diet begins with a somewhat restricted two-week induction phase — generally producing weight loss of 8 to 13 pounds. In this phase most carbohydrates (such as rice, pasta, and breads) must be avoided. There are three meals a day and snacks — eating until your hunger is satisfied. Meats, shellfish, chicken, turkey, and fish are all on the menu - along with nuts, cheese (fat-free), eggs, salads, and vegetables.

There are two subsequent phases that include specific meal plans and recipes. The second phase reintroduces some of the foods avoided in Phase 1 - but only sparingly. In this phase weight loss should be in the region of 1-2 pounds per week.

The third phase is about living the lifestyle more than a phase - its about eating healthy foods, and maintaining weight.

This is NOT Atkins Although the South Beach Diet may seem similar to the Atkins diet or the Zone diet, Dr Agatston stresses it is not a strictly low-carb diet. It’s all about balancing the good carbs against the "bad" carbs. Although when looking at the first 14-day phase - there is no doubt that this is a low-carb phase. However the South Beach Diet is based around the Glycemic Index, and carbs are chosen according to this index.

South Beach have an on-line program that includes an 800 recipe database, and options for vegetarians. (see top right).

Phase 1

Breakfast
- Tomato juice, 6 oz
- Scrambled eggs with fresh herbs and mushrooms
- Canadian bacon, 2 slices
- Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
Part-skim mozzarella cheese stick

Lunch
- Chicken Caesar salad (no croutons)
- Prepared Caesar dressing, 2 Tbsp

Snack
- Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers
Dinner
- Mahi mahi
- Oven-Roasted Vegetables
- Arugula salad
- Low-sugar prepared dressing

Dessert
- Lemon Peel Ricotta Crème

Phase 2

Breakfast
- Berry smoothie (8 oz Dannon Light ‘n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
- Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
- 1 hard-boiled egg

Lunch
- Lemon Couscous Chicken
- Tomato and cucumber slices

Snack
- Dannon Light ‘n Fit yogurt, 4 oz

Dinner
- Meat Loaf
- Steamed asparagus
- Mushrooms sautéed in olive oil
- Sliced Bermuda onion and tomato with drizzled olive oil

Dessert
- Sliced cantaloupe with 2 Tbsp ricotta cheese

Phase 3

Breakfast
- ½ grapefruit
- Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)
- Whole grain toast, 1 slice
- Decaf coffee or decaf tea with fat-free milk and sugar substitute

Lunch
- Roast Beef Wrap
- Nectarine

Dinner
- Grilled salmon with tomato salsa
- Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
- Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing

Dessert
- Chocolate-Dipped Apricots
- South Beach Diet Summary

The South Beach Diet is nutritionally sound, however the more expensive food items could make the cost difficult to meet for some. Unfortunately good nutritious foods do tend to cost more than their highly-processed counterparts.

The principles of eating in balance, little-and-often, low-GI carbs are all included in the South Beach. Despite some feeling that the diet is a fad, and has had a major positive impact on the eating habits of millions.

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Credits
This article was originally created by EveryDiet.org. Portions may have been modified before placement on our site.