South Beach Diet Basics
The South Beach Diet is a bestselling weight-loss program created by Dr. Arthur Agatston. It is considered a low-carb diet, although the weight maintenance portion of the diet does include healthy, high-fiber carbohydrates. As of January 2008, the South Beach Diet has sold more than 22 million copies of its book, according to the publisher, Waterfront Media. Some users have lost up to 150 pounds on the diet and it can be a healthy way to lose weight.
Principles
The South Beach Diet helps contribute to weight loss by restricting calories, cutting carbohydrates and emphasizing exercise and fitness. The diet focuses on healthy fats, like nuts and olive oil, and low-glycemic carbs that will not quickly raise blood sugar levels. According to Agatston, the processed carbs that make up the majority of the American diet are digested too quickly, causing insulin to spike and increase cravings for more carbs. Be prepared to say goodbye to popular foods like pasta, bread, cereal, potatoes and even alcohol -- especially in the early stages of the diet. Dieters in the weight maintenance or lifestyle phases may eat these carbs on occasion, but they are discouraged.
Phases
The South Beach Diet has three phases -- a two-week induction period, a weight-loss period that lasts until you reach your goal weight and a lifestyle or weight maintenance period. The initial two-week phase is the strictest part of the diet and all carbohydrates and alcohol are strictly forbidden. You will eat lean protein, vegetables, eggs and nuts during this period. After two weeks, dieters move on to the weight-loss phase. This period continues the focus on protein and healthy fats, but you can add low-glycemic carbs like brown rice and sweet potatoes to your diet. After you reach your goal weight, you will start a lifestyle phase that maintains the same dietary principles but allows for some indulgences such as an occasional glass of wine or dessert.
Weight Loss
Dieters on the plan will consume approximately 1,200 to 1,500 calories per day. The diet claims that users can lose up to 13 pounds in the initial induction phase and then approximately one to two pounds a week in the weight-loss phase. Dietitian Heather Reese maintains that the large initial weight loss that you may see in the first two weeks on the South Beach Diet is mostly water weight, not fat. Rapidly decreasing your carbohydrate consumption causes your body to excrete more water through the urine. However, during the second phase of the diet, of one to two pounds a week is a very realistic goal.
Exercise
The South Beach Diet can contribute to weight loss without additional exercise, but the diet plan does recommend regular activity to accelerate the weight loss benefits. The latest version of the diet, "South Beach Diet Supercharged" includes a 10-week fitness plan to perform in conjunction with the diet. It focuses on 20-minute walking sessions and strength-training routines. The book provides helpful pictures and guides so you can complete the routines correctly.
Effectiveness
The South can be an effective way to lose weight. However, you can lose weight on almost any diet plan as long as you follow the timeless rule of weight loss -- burn more calories than you consume. A study at the University of Virginia put 22 obese patients on either the South Beach Diet or a standard low-fat diet and found that both groups lost an equal amount of weight. In addition, a review conducted by the University of Massachusetts Medical School found that 67 percent of the nutrition facts presented in the South Beach Diet book were not backed up with evidence from peer-reviewed medical journals. However, most nutrition experts, including dietitian Kathleen Zelman, find that the South Beach Diet can be a safe way to lose weight.
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