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South Beach Diet PlanMany people say The South Beach Diet is the heart-healthier counterpart of the Atkins diet. In any case, both are widely popular diets, selling millions of books and sending their authors, both doctors, to fame’s upper strata.

If you have not heard of the South Beach Diet, then you may be living under a big, fat rock. This diet, developed by cardiologist Arthur Agatston, hit the ground running when it was introduced in his book The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.

Like the older Atkins Diet, South Beach restricts carbohydrates, or at least the bad ones. For the first two weeks at least, South Beach followers need to chuck the bread, potatoes, rice, cereal, fruit, pasta, corn, carrots, and beets. You should still be on your guard against many of these foods for the rest of the program.

But the South Beach Diet doesn’t encourage carbohydrate counting, unlike Atkins. The latter almost completely does away with carbs, mainly to force the body to derive energy from fats, whereas the former merely monitors how much sugar a carb contains. In other words, the South Beach Diet still allows carbs but only those with a low glycemic index, i.e. the kind that does not cause steep changes in blood sugar (glucose) levels. In this thought, you cannot really classify South Beach as a low-carb diet in the league of Atkins.

How the South Beach Diet Works

Agatston laid the groundwork for the South Beach Diet upon realizing Americans tend to fawn over carbs. The South Beach rationale claims that refined carbs are broken down rapidly by the body, leading to spikes in levels of insulin. These levels stay high long after your body has burned the carbs and make you clamor for even more food. The problem is compounded when you eat more carbs.

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Ideally, South Beach can break this vicious cycle. Its menu vows to make you need less of weight-increasing food.

That theory on insulin is what justifies South Beach’s quite stern induction phase. Taking two crucial weeks, it is designed to orient you in the ways of shunning carbohydrates.

Despite the void left by bad carbs, Agatston assures you would not feel deprived in The South Beach Diet. The key is “strategic snacking”; you must have in-between meals every day.

Although calorie counting is needless, South Beach does not allow gigantic helpings of food. You have to learn how a normal portion looks like: small enough to be the usual but big enough to sate your appetite.

What you can eat on the South Beach Diet

For two weeks, stay away from problem carbs: bread, pasta, rice, potatoes, baked goods, and alcohol. Even fruits and some kinds of vegetables are taboo. Two servings of low- to non-fat milk, buttermilk, or yogurt should be enough dairy in this phase.

Succeeding this phase is the stage when you slowly assimilate some of the carbs back in your life. Fruits also return in this phase. Sugar-loaded carbs stay prohibited but you can break rules once in a while if you truly cannot help it. Phase Two should cost you weeks till you attain your dream weight.

South Beach’s final phase is spent trying to maintain your newfound weight. Understandably this is a lifetime of eating in normal portions and avoiding sugar-laced foods.

Experts weigh in The South Beach Diet

Some dietitians are positive the South Beach Diet conforms to standards of a nutritious weight loss plan. It does not eliminate major food groups even as it prohibits many foods. It is generally wealthy in fruits, vegetables, lean protein, and whole grains, which are all that should matter.

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But the induction phase invites consternation. The rapid weight loss you may experience from it could be from expulsion of too much water, critics suspect. Such loss of H2O can prove to be destabilizing to your electrolytes.

While the diet aspect of South Beach is safe per se, there is no assurance it would be appropriate for your unique needs. Consult a registered to contextualize South Beach for you.


South Beach could never be faulted for its generally healthy recommendations on diet. The lessons it imparts to you would remain long after you return Agatston’s book to the library.

Even though South Beach seems like just any other diet fad because of its strict induction phase, take heart! The succeeding phases, wherein you are asked to eat more nutrient-dense foods and eat less overall, can effectively make you thinner in the long term. Improve the results by taking safe, effective fat-burning pills and moving regularly.

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