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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).
South Beach Food brand fits in with the diet guidelines for snacking.
South Beach Diet 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 |
Look for more high protein, low carb recipes here.
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.
See Also
South Beach Wake Up Call - An updated version of the South Beach Diet written to address the urgency of the current obesity epidemic. Includes additional information about how gluten can negatively affect our health as well as introducing dieters to the top “mega foods” for better health.
Well then, after reading all the comments about this plan, today is day one. At the age of 50yrs old, I’m at 400 pounds. I’m going to dive right in and look at the results as I travel down this path. I’ll try to keep you guys posted on my progress. I just ask that those of you that have done the plan and is still doing it, to keep me encourage.
Thanks
Benny Brown— Jacksonville Fla,
Fourteen days and 10 pounds gone!!!!!!! Ten more to go! Full speed straight ahead.
After the first 2 months on this plan, I lost 32 lbs, and never felt hungry. The food is delicious, but more time-consuming to prepare, so it requires dedication. I had no sugar or carb cravings, much to my surprise. Following a recent surgery, I fell away from the plan, but will be going back to Phase 1 tomorrow for a week to get back on track. This is the best “diet” I have ever tried: the only time I have ever been able to lose significant weight, and it’s almost all from my waist and hips.
I have hypothyroidism, which makes hard to lose weight, I was afraid to start a diet and fail one more time… but guess what? I just finished Phase I and lost 7lb… It motivated me a lot! Now that I am on Phase II seems way more easy, being able to include fruits and cereals was a big PLUS for me,,, I dont even feel I am on “diet” … I didnt subscribe to the website, just followed the info and menus from the book
I went on Phase 1 south beach diet and followed it to the T and only lost 2 pounds. I do not understand HELP HELP
Hi
I work for a television company called Optomen, who’s currently making a short film about triumphant journeys of weight loss using different diets.
We’d love to feature someone in our film who’s currently dieting/has just come to the end of their diet and is seeing positive results. We’re particularly looking for someone who’s dieting for a big occasion – a wedding/party/holiday or anything else.
The footage won’t go on television, it’ll just be seen by the C4 commissioners, and filming should take no longer than 3 hrs (a sit down interview and a bit of you doing something that you do!).
If anyone’s interested in hearing more, please call me for an informal chat on 0203 227 5947 or feel free to email olivia.simove@optomen.com.
Many thanks,
Olivia
Best thing that ever happened to me was SouthBeach – Love it – although I’m at a plateau now and i don’t wanna put a pound back on – and i agree..it is difficult to revert back to phase I – I never went out of Phase II and don’t plan to…can’t…carbs are just good with me – i love veggies, salads and fruits so I’m content…Almonds I need to portion cause I eat the whole bag – can’t stop…Besides the little “cheats” of almonds too many – and pork rinds – I love this diet…..if thats what you wanna call it!
I went from 169 to 138 – I’d love to get down to 130 so thats my goal – I need to kick it up a notch!
I was so glad that i had loss my weight seen few years ago. following of intrucation dite doing of lots excerise and eating properly waste of time and try to find out dite as much i could. it is great oppurtunity to do it i think u guys can do it.
I am almost finished with phase 2 of the South Beach Diet. In the first 3 days I lost 5 pounds. But since then I haven’t lost any weight. I have about 35 – 40 pounds to lose in order to be in a healthy weight range. The following is an example of what I’ve been eating in a day: Breakfast = 1 scrambled egg, tomato, 2 soy sausages, a cup of black tea with soy milk and agave sweetener. Lunch= 2 cups salad with balsamic dressing, one or two pieces of sliced deli turkey, fat free feta cheese, or sometimes I will have one cup of soup – such as black bean soup. Snack= several raw red pepper strips with 2 tbs of hummus or an iced soy latte (8oz. with agave sweetener). Dinner = turkey burger, slice of provolone, a little dijon mustard, tomato slices, steamed broccoli. Sometimes I will have another cup of tea in the evening with soy milk and agave or sometimes I will have two 8oz. iced soy lattes in a day instead of one.
I’m not sure why I’m not losing weight. Physically I feel fine & yet since day 3 I haven’t lost anymore weight and I definitely have weight to lose!
Any suggestions?
I am on this diet. It didn’t cost me anything. My sister told me she heard about the diet and got the book “South Beach Diet” from the Library. She and I are in our upper 40′s in age, and found it impossible to lose weight. I didn’t know things I ate a lot of like watermellon, bananas, corn etc were making me fat. Through south beach I learned that there was so much insulin floating around me that my body couldn’t go into my fat cells to get energy, it made me eat instead. Now I’m losing weight so fast, I never thought I’d be one of those people who could steadily lost a pound a week. (And this after the 10 pounds I lost in the first 2 weeks!) This book understands body chemistry, now I know which foods to avoid to lost weight.
I’ve been on this plan for almost 2 years(I call it a plan because it doesn’t feel like you’re dieting even after a long time). On the first and second phases I lost 16 pounds and reached my goal weight. Now, I’m just maintaining and if I ever feel I’m slipping off a little I go back to phase 1 and loose the excess in 1 or 2 weeks. Very nutritious and the meal plans are great. I follow it to the letter and never complain about variety. There’s plenty of dishes, and you can easily order out following the guidelines. I really like it.
I am trying to get more info on the South Beach Diet Plan. I do not know anyone that has tried it. I can’t find the cost of this plan. Is there anyone that can tell me the total cost. Thanks
I tried this and lost 7 pounds in a month. Unfortunately, I did not continue the diet after a snow storm left me at a friends house for two days. I should’ve started over and I keep finding one reason or another not to start again. Diets are hard and you definitely have to commit yourself to eating better, in general, in order for you to have success with it. I am currently reading Eat To Live by Joel Fuhrman and after I am finished reading the book I am going to begin that plan. It sounds harder than any other plan, but the benefits sound remarkable and I would love to be thinner and also healthier.
I love the South beach. it has trully changed the way I eat and how I think of food. As a server I will working while regular people would be eating dinner. Sometimes I wouldn’t eat for 7to 8 hours. Then when I would get off work at 1 am and eat fast food b/c they were the only places open. South beach encouraged me to eat as a way to maintain energy and balanced, not starve myself to the point where I would binge on digusting food. The first two weeks took a little adjusting to( of course!) but then I started getting to the point where I wouldn’t crave the usual high carb high fat foods I lived off of before. Not to mention the benefits for my skin. With omitting fats, carbs, and sugars from my diet, my skin cleared and became more firm! I definitely recommend thus diet for someone who just dosen’t want to lose pounds but wants to make a lifetime change:)
I first tried this diet about 6 years ago. My mom and I did it together and were very successful in losing a lot of weight. I had two more pregnancies after that, as well as some stressful times when I overate and made bad health choices in general.
I got back on the wagon when my youngest child was one, back in 2007. At that time, I lost about 25 pounds over the course of 4 months. The most amazing thing to me is that, even though holidays came and went and I didn’t always make perfect choices, I still managed to keep the 20 pounds off for 2 years.
I restarted fresh just before Halloween 2009 on this diet, and even with cheating for Thanksgiving and Christmas, I’ve still managed to lose 13 pounds and keep it off in the last 3 months.
I”ve also upped my activity level a lot, “jazzercizing” about 4 times/week, so my muscle mass is increasing, and I realize the pounds are going to slip off slowly because of that.
I have about 60 pounds still to lose to be at my ideal weight with a healthy BMI, but: sticking with this diet, esp the intelligent Phase II part of it, along with regular exercise, and losing a modest 1.5 pounds per week… I’ll get there by the end of the year!
Good luck all you dieters out there! It can cost a bit more to start with, definitely requires more time chopping veggies and prepping ingredients, but it’s delicious and not really that hard to stick with, and the results can be permanent if you incorporate the principles into your daily life-time eating habits!