South Beach Diet Vs Keto: What Works Better For Weight Loss
South Beach Diet vs. Keto? Well, when people think of diets, theres a good chance that both the ketogenic and South Beach Diets may come to mind. They just happen to be two of the most popular programs in the world right now, which probably has something to do with how well they can help people lose weight.
Both programs are very different from each other, though, so theres a good chance that one is going to work better for you when compared to the other.
Because of that, its a good idea to take a close look at both diets, so you can get a better idea about which one is going to be the perfect fit for you.
So without wasting anymore time, lets compare the keto and South Beach Diets!
What Is The Keto
The South Beach Diet is a low carb diet plan originally created by the cardiologist Dr. Arthur Agatston.
The diet limits saturated fats and encourages lean proteins and carbs with a low glycemic index . A foods GI measures the extent to which it affects your blood sugar levels .
In 2019, the South Beach Diet unveiled a version that corresponds to the very low carb, high fat keto diet. Its described in Arthur Agatstons book The New Keto-Friendly South Beach Diet.
This variation is higher in heart-healthy fats and lower in net carbs, which are calculated by subtracting the grams of fiber from the total grams of carbs.
However, unlike a traditional keto diet, it isnt intended to help you reach or maintain ketosis, a metabolic state in which your body burns fat for fuel rather than carbs. Instead, its designed to promote overall health and weight loss by switching up the foods in your diet .
The Keto-Friendly South Beach Diet promotes healthy fats and high quality proteins. It also limits high glycemic carbs to support weight loss and overall health.
Like the regular South Beach Diet, the keto-friendly version is divided into phases with different guidelines.
Does The South Beach Diet Keto
Since the South Beach Diet Keto-Friendly Plan just launched, there isn’t much research around its effectiveness for weight loss and positive health outcomes. That said, some research suggests that following a low-carb diet, such as the South Beach Diet Keto-Friendly Plan, burns more calories for weight loss than high-carb diets. This could be the result of people having greater satiety with a diet that’s higher in fat and protein.
Moreover, a from Pediatrics showed that a very low-carb diet could help children and adults with type 1 diabetes better manage their glucose levels. What’s more, a from Nutrition reveals that low-carb diets are effective for the treatment of type 2 diabetes and metabolic syndrome.
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South Beach Diet Downsides
While the South Beach Diet does boast plenty of impressive health benefits, there are some negative aspects that should be considered as well, especially when it comes to the types of fat included in the diet.
Coconut oil, for instance, is strictly forbidden because its considered a saturated fat. However, studies show that coconut oil benefits everything from heart health to brain function thanks to its content of medium-chain fatty acids.
Additionally, although saturated fats have long been vilified and classified as unhealthy and dangerous, studies have found that saturated fat intake is actually not associated with an increased risk of heart disease, stroke or diabetes.
This diet also encourages the consumption of vegetable oils, which are highly processed and rich in omega-6 fatty acids. Most people consume a diet too high in omega-6 fatty acids and low in omega-3 fatty acids. A high ratio of omega-6 to omega-3 fatty acids can contribute to chronic inflammation.
Furthermore, while limiting your sugar intake is always a good thing, the South Beach diet allows you to eat artificial sweeteners and even diet soda, both of which have been tied to adverse health conditions.
How Many Carbs Do I Need On Keto Diet
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Bottom Line For South Beach Keto Diet
The whole objective of this South beach Keto diet is to make you achieve your weight loss goals within minimal time. Also, you may come across certain issues like fatigue or a bit of weakness during this diet plan as your body would take some time to adapt to this dietary pattern. Hence, do consult with your doctor or physician before getting started,
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Is The South Beach Diet Keto
Although there is no research done on the effectiveness of the South Beach Diet Keto-Friendly Plan there are studies that conclude that a Keto Diet is effective for weight loss. So it is not yet clear if its better than keto.
However there are studies which suggest that following low carb diets can make you burn more calories than if you follow high carb diets. This could be because youll usually have better satiety with a diet thats high in fats and protein.
The same meal delivery option is available for the keto-friendly as the original South Beach Diet which may appeal.
If you have been on the fence about starting the keto diet to lose weight you might find it easier to try the Keto-Friendly South Beach Diet Plan instead.
Also if you have been doing the keto diet and are finding it difficult to adhere to the extremely low carb limit you might want to switch to the Keto-Friendly South Beach diet plan. It might be much easier to stick to since its not as restrictive as the ketogenic diet.
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South Beach Diet Keto
Most strict keto diets require as little as 20 grams of net carbs per day and only allow low-to-moderate protein consumption, ensuring your body transitions into ketosis and stays there to sustain weight loss.
Because the South Beach Diet Keto-Friendly Plan has a more lenient net carb consumption and high lean protein intake, entering a state of ketosis isn’t always guaranteed. However, limiting your carb intake during both phases of the South Beach Diet Keto-Friendly Plan will likely lead to weight loss, while avoiding the negative side effects of ketosis, like the keto flu, fatigue, and constipation.
Another big difference between the South Beach Diet Keto-Friendly Plan and the keto diet is the type of fat you’re allowed to consume. Traditional keto diets allow all types of fat, including saturated fats like butter, lard, and fatty cuts of meat. On the other hand, the South Beach Diet Keto-Friendly Plan highly recommends you eat only healthy fats, such as mono- and polyunsaturated fats from extra-virgin olive oil, avocados, and nuts, as well as sources of lean protein.
South Beach Diet Keto Edition
Due to growing popularity of the ketogenic eating principles, the South Beach Diet released their own version of the Keto diet in 2019.
The principles of the diet remain the same and works as described above. The diet aims to transform make lifestyle healthier by educating you about the good vs bad carbs and fats.
The main difference between the classic South Beach Diet and South Beach Diet Keto Edition is the amount of carbohydrates you are allowed to eat in a day.
During the first phase of the Classic South Beach Diet, you can eat 225 325 g of carbohydrates per day. On the first phase of the South Beach Diet Keto Edition your carbohydrate intake is limited to 40 g per day.
When youre on the second phase of the Classic South Beach Diet your carbohydrate intake will be limited to 140 g per day. On the second phase of the South Beach Diet Keto Edition your carbohydrate intake will increase by 10 g and will be limited to 50 g per day.
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Remember The South Beach Diet Its Back With A Keto Twist Heres How It Can Help You Beat Sugar Addiction Burn Fat And Achieve Lifelong Health
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Sugar addiction is the same as alcohol, cigarettes any addiction, says Arthur Agatston, MD, author of the South Beach Diet and his latest, The New Keto-Friendly South Beach Diet. But you can beat it, he addsfor good.
As someone who has struggled with his own sugar addiction, Agatston knows the pitfalls of diets only too well. When I put weight on my belly after I cheated, my wife would say, Arthur, you can only do radio, he recalls.
But rather than giving up, he found the lasting cure. I feel so much better. I really call it the fountain of youth, he says after staying slim and full of energy for the past year and a half. And the same holds true for his patients whove adopted these new eating habits.
Eggless Caesar Salad >
Net Carbs: 2 grams
Another classic dish on our list of keto recipes: A heart Caesar Salad. What makes this Caesar dressing so addictive? Anchovies. Even if you dont like fish, you probably like Caesar dressing. And wait till you try this homemade version with bright lemon, garlic, mustard and extra-virgin olive oil. Serve this fresh, simple salad before dinner with friends and theyll be begging for the recipe. To make it an entrée salad, add virtually any meat: Chicken, salmon, pork, shrimp or tuna.
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Is South Beach Diet Keto
South Beach Diet recently launched a new line of keto-friendly meals and snacks, so you could get some great low-carb meals through their diet program.
That said, if youre looking to go full keto, there are probably some other options to consider, as the South Beach Diet keto meals arent designed to keep you in ketosis.
What Foods Should Be Avoided On The South Beach Diet
Depending on what phase of the South Beach Diet you are in, you will need to avoid different foods. During every phase of the diet, youll avoid high-glycemic fruits and vegetables:
Refined grains, like white rice, bread, and white pasta should also be avoided.
During the first two weeks of the diet, the list of foods to avoid it is a bit longer. This is because all fruits are avoided during this phase.
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What Is The South Beach Diet Keto
Like the original dietwhich was created by Aruthur Agatston, MD, a cardiologist based in South Beach, Miamithe South Beach Diet Keto-Friendly Plan is broken down into phases: phase 1 and phase 2. On phase 1, fruit, starchy vegetables, and whole grains are off-limits to help your body “reboot” and switch to a fat-burning state, also known as ketosis. During phase 1, you can consume up to 40 grams of net carbs per day .
In case you’re not familiar with how to calculate net carbs, you simply subtract dietary fiber and sugar alcohols from the total amount of carbohydrates. For example, if a granola bar has 16 grams of carbohydrates, seven grams of fiber, and five grams of sugar, the total net carbs would be nine. However, it’s important to note that certain sugar alcohols, such as erythritol, xylitol, mannitol, and lactitol, don’t count toward net carbs.
After seven days on phase 1, you’ll move onto phase 2 of the plan, in which you’ll continue to eat lean protein, healthy fats, and non-starchy vegetables. The main difference is that you’ll increase your net carb intake to no more than 50 grams daily. This means you can swap a lean protein with a “good carb” as a snack for an occasional treat. You would still need to keep your daily net carb intake to 50 grams or less.
South Beach Sanctions Grains
Whole grains are controversial. Some say theyre healthy because they contain fiber. Others argue that grains dont belong in a nutritious diet.
The anti-grain camp makes a strong case. Whole wheat, for instance, contains:
- Gluten: A wheat protein that provokes intestinal damage. This is true even in those without celiac disease, a condition marked by gluten autoimmunity.
- Wheat germ agglutinin : Another wheat protein linked to gut disorders.
- Lectins: Plant proteins that can damage the intestines and create autoimmune issues.
- Phytic acid: A plant-based compound that prevents nutrients from being absorbed.
Ancestral approaches like keto and paleo, however, dont allow grains.
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What Are Some South Beach Diet Desserts
During every phase of the South Beach Diet, you are encouraged to eat a dessert as one of your snacks. This can help with those sneaky sugar cravings that threaten to derail you with a late-night, ice cream run. One of the most popular desserts on the South Beach Diet is a Lemon Ricotta Cream. Once you have reached Phase 2, you can satisfy your chocolate cravings with these Flourless Black Bean Brownies.
What Is South Beach
Developed to help lower the cholesterol level in people with heart complications, this is a low carb diet that leans more on choosing the right carbs and fats as per personal goals. The south beach diet is less restrictive on the type of foods that can be eaten but limits the amounts that can be consumed.
It has three phases:
- The first phase involves a 7-day reboot whereby participants eat high-protein and low carb foods for a metabolic boost.
- The steady weight loss phase follows whereby participants steadily lose weight. Other carbs such as vegetables, fruits, and whole grains can be included.
- The final stage includes maintaining the achieved results by eating all types of foods in moderation.
Each meal in the south beach diet is comprised of three meals, two snacks, and a healthy dessert if need be. All these should, however, be high in protein. Many people hence do not see the need for a cheat day. Vitamins and mineral supplements are also encouraged.
Benefits of this lifestyle include:
- Helps rid unhealthy cravings
- Helps manage weight in the long run
- Fast and healthy weight loss
- It is simple to start and maintain
- It promotes a healthy lifestyle as opposed to just achieving weight loss
- It helps curb cravings by allowing the consumption of small amounts of processed carbs
- Encourages personal experimentation through the customization of meals
It, however, has various disadvantages
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