What is the south beach diet? Diet plan and sample menu

The South Beach Diet is a weight-loss diet plan made by cardiologist Dr. Arthur Agatston. South Beach refers to Miami, and this diet is also known as a modified low-carbohydrate diet.

The original plan has some amounts of carbohydrates, but it can be reduced to plan a ketogenic version, too. In this article, we bring you all about the South Beach Diet, along with a sample menu to follow.

What is the South Beach diet?

Reducing carb intake can help with rapid fat loss (Image via Unsplash/Brands People)

This diet was published in Dr. Agatston's book, "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss." in 2003.

The first phase of this diet is followed for 14 days and is considered the strictest phase, as it limits all fruit, grains and other high-carb foods that might cause fat gain.

The second phase reintroduces some carbs like whole-grain bread, whole-wheat pasta, brown rice, fruits and some vegetables. This phase is followed till the target weight is achieved.

The third phase is similar to phase 2, and other foods are reintroduced, but the carbs are kept low to maintain fat loss. Regular exercise is also recommended while following this diet.

Foods to eat on the South Beach diet

Lean proteins are recommended on this diet, including:

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

Apart from them, non-starchy fiber-rich vegetables are included in the South Beach diet. However, beets, carrots, corn, turnips, yams, peas, white potatoes, and winter squash are not allowed due to their starch content.

Small amounts of legumes are also allowed on this diet, including:

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

Keep in mind that legumes are moderate-carb foods, so it's better to avoid them as much as possible.

Nuts and seeds are also allowed on this diet in some amounts, including:

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

As per the book, The South Beach Diet Supercharged, monounsaturated fats and oils are encouraged and only two tablespoons of oil is considered ideal in a day.

South Beach diet plan: Sample menu

Here's a typical menu as per the South Beach plan:

Phase 1 sample menu

Breakfast: 3 eggs and 1 cup broccoli cooked with 1 tsp olive oil
Snack: 1 Fruit
Lunch: Roasted salmon and Brussels sprouts salad
Snack: Celery and cucumber salad with olive oil
Dinner: Lean steak with bell peppers

Phase 2 sample menu

Breakfast: Peanut butter oatmeal with almonds
Snack: 1 cup cucumber and chickpea salad
Lunch: Grilled chicken salad
Snack: Cottage cheese with bell peppers
Dinner: Pork grilled with vegetables

Phase 3 is the maintenance phase, and the same diet can be continued. The first phase repeats at the end of phase 3.

South Beach diet pros and cons

Low-carb diets are amazing for weight loss (Image via Unsplash/Fuu J)

A low-carb diet is the best way to lose body fat naturally. A lower insulin level promotes natural fat burning and is more long-lasting than a low-calorie diet.

A major drawback of the South Beach diet is that it allows potentially harmful seed oils, including soybean oil and safflower oil, which are extremely high in omega-6 fatty acids and are the main culprits behind inflammation and fatty liver disease.

Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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