The South Beach diet is a diet plan started by
Miami, Florida, area cardiologist Arthur Agatston, a graduate of New York
University, which emphasizes the consumption of "good carbohydrates" and "good
fats". Dr. Agatston developed this diet for his cardiac patients based upon his
study of scientific dieting research. The diet first appeared in a book of the
same name published by Rodale Press.
Dr. Agatston believes that excess consumption of so-called "bad carbohydrates",
such as the rapidly-absorbed carbohydrates found in foods with a high glycemic
index, creates an insulin resistance syndrome�an impairment of the hormone
insulin's ability to properly process fat or sugar. In addition, he believes
along with many physicians that excess consumption of "bad fats", such as
saturated fat and trans fat, contributes to an increase in cardiovascular
disease. To prevent these two conditions, Agatston's diet minimizes consumption
of bad fats and bad carbohydrates and encourages increased consumption of good
fats and good carbohydrates.
The diet has three phases. In all phases of the diet, Dr. Agatston recommends
minimizing consumption of bad fats.
Phase I
The diet begins with Phase 1, which lasts two
weeks. Dieters attempt to eliminate insulin resistance by avoiding high or
moderately high-glycemic carbohydrates, such as dairy, sugar, candy, bread,
potatoes, fruit, cereals, and grains. During this phase, Dr. Agatston claims the
body will lose its insulin resistance, and begin to use excess body fat, causing
many dieters to lose between 8 and 13 pounds. For the first two weeks, dieters
eat normal-size helpings of meat, fish, vegetables, eggs, cheese, and nuts. This
phase includes three meals a day, plus snacks, encouraging the dieter to eat
until their hunger is satisfied. No alcohol is allowed (though red wine will be
introduced later in small amounts). The dieter loses weight, changes body
chemistry, and ends cravings for sugars and starches.
Phase I: Authorized
foods
- Beef: Lean cuts, such as sirloin (including
ground), tenderloin, top round
- Poultry: Cornish hen, turkey bacon (two
slices per day), turkey and chicken breast
- Seafood: All types of fish and shellfish (Shrimp,clams,oysters)
- Pork: Broiled ham, Canadian Bacon,
Tenderloin
- Veal: Chop, cutlet, leg; top round
- Lunchmeat: Fat-free or low-fat only
- Cheese (fat-free or low fat): American,
cheddar, cottage cheese (1�2% or fat-free), cream cheese substitute (dairy
free), feta, mozzarella, Parmesan, provolone, ricotta, string
- Nuts: Almonds (15), peanut butter (2 tbsp),
peanuts (20 small), pecan halves (15), pistachios (30)
- Eggs: The use of eggs is not restricted
unless otherwise noted by your physician. Use egg whites and egg substitute
as desired
- Tofu: Use soft, low-fat or lite varieties
- Vegetables: Artichokes, asparagus, beans
(black, butter, chickpeas, green, Italian, kidney, lentils, lima, pigeon,
soy, split peas, wax), broccoli, cabbage, cauliflower, celery, collard
greens, cucumbers, pickles (dill, or those sweetened with Splenda),
eggplant, lettuce (all varieties), mushrooms (all varieties), spinach,
sprouts (alfalfa), turnips, water chestnuts, zucchini, radishes
- Fats: Canola oil, olive oil
- Dairy: Two cups of nonfat milk or nonfat or
lowfat plain yogurt are to be consumed daily
- Spices and seasonings: All spices that
contain no added sugar, broth, extracts (almond, vanilla, or others),
horseradish sauce, I can't Believe It's Not Butter! spray, pepper (black,
cayenne, red, white)
- Sweet treats (limit to 75 calories per day):
Candies (hard, sugar-free), chocolate powder (no-sugar-added), cocoa powder
(baking type), sugar-free fudgsicles, sugar-free gelatin, sugar-free gum,
sugar-free popsicles, sugar substitute.
- Hot Sauce
- Salsa - Limit to 2 TBS during phase 1
- Soy Sauce - 1/2 TBS
- Steak Sauce - 1/2 TBS
- Worcestershire Sauce - 1 TBS
- Whipped Topping (Light) - 2 TBS
Phase I: Foods to
avoid
- Beef: Brisket, Liver, other fatty cuts
- Poultry: Chicken wings and legs, duck,
goose, poultry products (processed)
- Pork: honey-baked ham
- Veal: breast
- Cheese: Brie, edam, non-reduced fat
- Vegetables: beets, corn, carrots, potatoes (white),potatoes
(sweet), green peas
- Fruit: Avoid all fruits and fruit juices in
Phase 1 including: Apples, apricots, berries, cantaloupe, grapefruit,
peaches, pears
- Starches and Carbohydrates: avoid all
starchy foods in Phase 1 including: bread (all types), cereal, matzo,
oatmeal, rice (all types), pasta (all types), pastry and baked goods (all
types)
- Alcohol of any kind, including beer and wine
- No regular ketchup or cocktail sauce
- No pork rinds - too high in saturated fat
- No jerky - too high in sugar content
- Limit Caffeine-Containing Beverages to 1-2
servings per day
Phase II
After two weeks, Phase II begins. Whole grain
foods, fruits and dairy products are gradually returned to the diet, although in
smaller amounts than were likely eaten before beginning the diet, and with a
continued emphasis on foods with a low glycemic index. Sweet potatoes are also
now permissible, as is red wine, both in moderate amounts.
Phase III
After the desired weight is obtained, the diet
calls to move into Phase III, a maintenance phase. In Phase III the diet expands
to include three servings of whole grains and three servings of fruit a day.
The diet distinguishes between good and bad carbohydrates, and good and bad
fats.
- "Good carbohydrates" are high in fiber or
high in good fats, and have a low glycemic index, that is, they are digested
and absorbed slowly. Other preferred carbohydrates are those with more
nutritional value than the alternatives. For instance, brown rice is allowed
in moderation, but white rice is discouraged. When eating any carbohydrates,
Dr. Agatston recommends also eating fiber or fat to slow digestion of the
carbohydrates.
- "Good fats" are polyunsaturated and
monounsaturated fats, especially those with omega-3 fatty acids. Saturated
and trans fats are bad fats.
The diet emphasizes (1) a permanent change in
one's way of eating, (2) a variety of foods, and (3) ease and flexibility.
Eating whole grains and large amounts of vegetables is encouraged, along with
adequate amounts of mono- and polyunsaturated fats, including omega-3 fatty
acids, such as are contained in fish. It discourages the eating of overly
refined processed foods (particularly refined flours and sugars), high-fat
meats, and saturated fats in general.
The diet does not require counting calories or limiting servings; Agatston
suggests dieters eat until they are satisfied. Dieters are told to eat 6 meals a
day: breakfast, lunch, and dinner, with small snacks between each meal. This is
different from The Zone diet in that The Zone recommends (1) a proper ratio of
carbohydrates, proteins, and fats, (2) "good" carbohydrates, proteins, and fats
over "bad" ones, and (3) eating portion sizes that are right for your body.
South Beach Diet Books
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