An Overview of South Beach Diet

The South Beach Diet is a popular weight-loss diet plan published in 2003 by cardiologist Arthur Agatston, M.D., in his best-selling book, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.". The name originates from Miami and is also known as a modified low-carbohydrate diet.

There is also a keto (ketogenic) version of this diet. Keto diets include very low amounts of carbs. The body uses fats to yield energy instead of carbs.

South Beach Diet Phase 1

All fruits should be avoided during the first phase (Image via Unsplash/Amoon Ra)

The first phase of this diet goes on for 14 days and is considered the strictest phase, as it limits all fruit, grains, and other high-carb foods to prevent blood sugar spikes and reduce insulin levels. This phase also aims to reduce unnecessary cravings. You can expect to lose 8–13 pounds (3.5–6 kg) of bodyweight.

During phase 1 of the South Beach Diet, it's recommended to consume three meals per day. Meals should be composed of lean protein, non-starchy vegetables, and small amounts of healthy fat and legumes. Two mandatory snacks are included per day, which should also comprise lean protein and vegetables.

The focus should be on eating lean protein, such as seafood, skinless poultry, lean beef, and soy products. You can also include high-fiber vegetables, low-fat dairy, and high-fat foods, including avocados, nuts, and seeds.

South Beach Diet Phase 2

This phase begins immediately after the first one and should be maintained till you achieve your target weight. This is a long-term phase that aims to bring long-lasting results.

You can reintroduce whole-grain bread, whole-wheat pasta, brown rice, fruits, and some vegetables. This phase can be maintained according to your target and results. You can expect to lose 1–2 pounds (0.5–1 kg) per week during phase 2.

South Beach Diet Phase 3

On achieving your target weight, you can initiate the third phase of this diet. Most of the guidelines are similar to that of the second phase. Dr. Agatston recommends returning to phase 1 for a couple of weeks before starting with phase 3. Staying low-carb can boost your metabolism.

In The South Beach Diet Supercharged, Dr. Agatston recommends regular exercise and suggests a three-phase exercise regime to follow on this diet.

Foods to Include in South Beach Diet Phase 1

The following foods are nutritious and can be added to your diet without any worries:

Lean protein

Although there aren't any restrictions on portions, the diet recommends slowly consuming a small portion at a time and eating as per your hunger.

Lean beef, pork, and lamb
Skinless chicken and turkey breast
Fish and shellfish
Turkey bacon and pepperoni
Eggs and egg whites
Soy-based alternate meat
Low-fat cheese and cottage cheese
Buttermilk, low-fat milk, plain or Greek yogurt, kefir, and soy milk

Non-starchy vegetables

All fiber-rich vegetables are allowed on this diet except beets, carrots, corn, turnips, yams, peas, white potatoes, and winter squash.

Legumes

You can have up to 1/2 cup of the following legumes:

Black beans, kidney beans, pinto beans, navy beans, and garbanzo beans
Split peas and black-eyed peas
Lentils
Edamame and soybeans
Hummus

Nuts and seeds

A handful of nuts and seeds are allowed on this diet:

Almonds, cashews, macadamias, pecans, pistachios, walnuts, and other nuts
Flaxseeds, chia seeds, sesame seeds, pumpkin seeds, and other seeds
Butter made from these nuts

Oils and fats

Consumption of two tbsp of oil per day is considered safe. Monounsaturated fats and oils are encouraged in the book, The South Beach Diet Supercharged.

Monounsaturated oils, such as olive, canola, macadamia, and avocado oils
Vegetable and seed oils, such as corn, flaxseed, grapeseed, peanut, safflower, sesame, and soybean oil

It has to be kept in mind that seed oils are among the inflammatory foods and recent research recommends avoiding them.

South Beach Breakfast

For breakfast, you can try preparing the following easy and simple dishes:

Three eggs and one cup of kale
omelet with smoked salmon
baked eggs with spinach soup
One oz (28 grams) cheese with grilled bell pepper
Celery sticks with 2 tsp almond butter
Peanut butter chocolate oatmeal

The South Beach diet aims to change overall food habits to promote weight loss and a healthy lifestyle. Even if you're not aiming for weight loss, this diet can promote well-being and fitness.