South Beach Diet

SOUTH BEACH DIET

Developed by a Cardiologist, Dr. Arthur Agatston, South Beach Diet teaches to rely on the right carbohydrates and the right fats (Agatston 3). Dr. Arthur Agatston is an associate professor at the University of Miami Miller School of Medicine. He was also elected to serve on the board of directors of The American Dietetic Association Foundation. Dr. Agatston claimed to have created the diet for many of his clients that were suffering from obesity, metabolic syndrome, diabetes, and other forms of heart disease. The eating plan improves the cholesterol and insulin levels of his patients with heart disease. The diet causes a decrease in the LDL cholesterols and an increase in HDL cholesterols. The diet is scientifically based because it is rich in vegetables, fruits, whole grains, and lean proteins. These foods are all part of major food groups so it is important that any diet plan does not omit these foods. Dr. Agatston believes that the epidemic of obesity is caused by health organizations supporting diets that are high in carbohydrates but also include low fat items. Diets that are high in carbohydrates are usually highly processed and low in fiber. Although the diet was created for his patients, it is now one of the most popular diets nationwide. Dr. Agatston now has a book titled, The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss. The book has become a bestseller. Many People prefer this diet because it does not have a complex menu to follow, there are no supplements to be used, and the foods you eat do not have to be in any precise combination.

The average intake is about 1400-1500 calories per day. The South Beach Diet comprises of three phases. All three phases promote plenty of water, three balanced meals, two snacks per day, and a dessert every night. It is important to follow this meal plan to be successful in losing weight.

The first phase is the strictest phase of the diet. It should only last for two weeks. Dieters should avoid foods such as fruit, bread, dairy, pasta, and other starches. Examples of foods to avoid are brisket, chicken wings and legs, duck, honey-baked ham, cheese, beets, corn, carrots, potatoes, apples, peaches, pears, apricots, berries, cantaloupe, ice cream, soy milk, whole milk, alcohol, and many others. The diet relies on foods that have a low-glycemic index because Dr. Agatston believed that "the faster the sugar and starches you eat are processed and absorbed into your bloodstream, the fatter you get." There is a list of foods to enjoy as well. Foods to enjoy include sirloin, tenderloin, top round, turkey bacon (restricted to 2 slices per day), fish, shellfish, fat-free or low-fat cheese, tofu, cabbage, celery, lettuce, mushrooms, spinach, tomatoes, and many others. Dieters are told they will lose between eight and thirteen pounds in the first two weeks of the diet (Nutrition Fact Sheet).

The phase two of the diet is more liberal because dieters can begin to reintroduce certain healthy carbohydrates gradually like fruit, whole grain bread, whole grain rice, whole wheat pasta, and sweet potatoes into the diet. Examples of foods to avoid or eat rarely are bagel, white bread, cookies, cornflakes, matzo, white flour pasta, rice cakes, white rice, beets, corns, potatoes, bananas, fruit juice, raisins, pineapples, watermelon, ice cream, and etc. Foods that can be reintroduced gradually are grapes, apples, cherries, mangoes, wheat bread, cereal, sugar-free muffins, whole wheat pasta, green peas, popcorn, brown rice, and etc. The weight loss in phase two is slower than that of phase one. "Dieters can expect to lose one to two pounds per week until the weight goal is reached" (Nutrition Fact Sheet).

The phase three of the diet is the most liberal stage of the diet. It is meant to maintain the ideal weight that the dieters achieved from following the first two phases. In this phase, there are no foods to avoid; dieters are allowed to enjoy and eat anything they desire in moderation. Being able to sustain from eating certain foods that are high in cholesterol, fatty-acids, and anything harmful can be difficult. Applying the diet to your life shows discipline and the true desire to live a healthier life. Diets are designed to help people lose weight and the only way to do so is to consume fewer calories than you burn.

The first phase of the diet is very controversial to nutritionists because the weight loss is substantial. Moreover, there are too many foods that are prohibited and most of them are carbohydrates. Many believe that the weight loss is due to water loss. Losing water weight can be dangerous because losing a lot of water in large quantities can throw off your electrolyte imbalance. Moreover, carbohydrates are stored in the body by attaching to water molecules. When carbohydrates are