Benefits Of The South Beach Diet
The benefits of the original South Beach Diet might include:
- Potential weight loss. For most people, this diet will likely result in weight loss, especially deep belly fat, which is associated with insulin resistance, says Dr. Jampolis. She notes that people who may particularly see results are those who tend to carry their weight around their midsection or women with waists greater than 35 inches and men with waist sizes greater than 40 inches.
- Possible reduction in bad cholesterol. The South Beach Diet also has the potential to result in a reduction in LDL cholesterol because the diet isnt high in saturated fats like many other low-carb diets tend to be, explains Dr. Jampolis.
- Possible decrease in blood sugar. Theres a possibility of reduction in blood sugar as a result of the South Beach Diet, she adds, due to both the weight loss the diet may cause, as well as the decreased consumption of carbohydratesparticularly refined carbohydrates and sugar.
Cons Of The South Beach Diet
- The Reboot Phase and Phase 1 restricts most fruits, vegetables and whole grains and is too low in calories.
- Eating out is difficult, especially in the beginning.
- Time management is required to plan, shop and cook your meals.
- Not advisable for people with certain medical conditions including those who are pregnant, allergic to soy or peanuts, have an eating disorder, of kidney condition.
Grocery Shopping And Meal Prep
Whether you follow the diet on your own, or buy the South Beach diet frozen foods, there is going to be some shopping and meal prep involved.
If you opt for making all of your own meals, their grocery shopping guide should make things very easy to follow. All of the ingredients are readily available at your neighborhood grocery store.
If you find yourself dining out, dont worry they have a guide for that as well.
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South Beach Diet Phase Two
After two weeks, you can begin adding very specific foods back into your diet. But be careful with this phase. It’s a shock when you first go back to fruit. This is when it clicks in your mind how much sugar is in fruits, and their effect on your metabolism.
When you don’t get these foods for two weeks, it will shock you how fast the weight rolls off of your midsection. You are going to lose one to three pounds per week on Phase two. So basically, phase one is a shock phase, and in phase two, the weight loss slows down a bit.
for more information on the science of the South Beach diet.
Why Is It Popular
The creators of the diet say that people choose it because it is an effective and flexible way of losing weight, without having to count calories.
Part of its popularity might be that it helps people to change overall eating habits, and because there are cook books and diet food products that accompany it.
A number of recipes are available on the South Beach Diet website for people who want ideas for suitable meals to cook and eat.
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Results: Reviews On South Beach Diet Weight Loss
According to the South Beach Diet for weight loss reviews, you will lose 8 to 13 pounds in the 2 weeks i.e. the phase 1. Here, you will lose weight at the midsection of your body like your belly fat.
Inphase 2, you will lose 1 to 2 pounds a 1 week.
In the weight loss process, what is important is how many calories you take in and how many you burn. Therefore, the diets guiding do the counting calories for you in your weight loss journey. Losing weight at a rate of 1 -2 pounds in a week is recommended because it will be easier for you to maintain a permanent proper weight and blood pressure.
The new South Beach Diet plan mayo clinics are made in such a way that it will jump-start your weight loss process in the first phase. It will lead you to have a healthier diet so that you can maintain your weight permanently.
A Sample Menu Of Phase 2 Of The South Beach Diet
Breakfast Breakfast pita with spinach, eggs, and feta cheese, vegetable juice, and tea or coffee
Snack Assorted vegetables with a cilantro and pesto dip
Lunch Curried turkey and greens salad
Snack Apple and peanut butter sandwiches
Dinner Edamame appetizer, Louisiana-style shrimp and rice, baked tomatoes topped with Parmesan cheese
Dessert South Beach Dietstyle tiramisu
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What Is The South Beach Diet
The South Beach Diet is a low-carb diet with weight loss being the overall goal. It was originally created by cardiologist Arthur Agatston to fight heart disease but has since evolved to target weight loss. Dr. Agatston brought the diet to the public in 2003 when he published his first book.
Rather than focusing on counting calories, the original South Beach Diet emphasizes eating real, whole foods. Specifically, the diet encourages practitioners to focus on consuming the following:
- Good carbohydrates
- Good fats
- Nutrient-dense foods
- Lean protein
- Non-starchy vegetables
Currently, the company notes on its blog, The Palm, that its website, SouthBeach.com, is taking a break. Instead, it guides customers to call 1-855-889-2027 for account information. The company has yet to announce what its plans for the future are.
The brand was acquired in 2015 by Nutrisystem, Inc., a provider of products and services related to weight management. With the acquisition announcement, Nutrisystem revealed plans to revamp and relaunch the brand, including its meal programs, in 2017. Indeed, South Beach did unveil a new keto-friendly South Beach Diet program in 2019.
Precautions With The South Beach Diet
The participants should always consult a medical professional before beginning the South Beach Diet plan.
Pregnant or nursing women should pay special attention while following the South Beach Diet plan and consult a doctor before beginning the diet to ensure that the plan meets the nutritional requirement as the baby receives nutrition from its mothers diet and lack of nutrients in mothers diet can affect the growth of the baby.
The South Beach Diet encourages the dieter to consume more proteins. This can affect kidney health.
The restrictive nature of Phase 1 of South Beach Diet may lead to the deficiency of several vitamins and minerals in growing children.
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A Typical Days Menu On The South Beach Diet
Heres a look at what you might eat during a typical day in phase 1 of the South Beach Diet:
- Breakfast. Breakfast might be an omelet with smoked salmon or baked eggs with spinach and ham, along with a cup of coffee or tea.
- Lunch. Lunch might be a vegetable salad with scallops or shrimp, along with iced tea or sparkling water.
- Dinner. Dinner may feature grilled tuna or pork paired with grilled vegetables and a salad.
- Dessert. The diet encourages you to enjoy a dessert, such as a ricotta cheesecake or chilled espresso custard, even in phase 1.
- Snacks. You can enjoy snacks during the day, too, such as a Muenster cheese and turkey roll-up or roasted chickpeas.
The South Beach Diet, while mainly directed at weight loss, may promote certain healthy changes. Research shows that following a long-term eating plan thats rich in healthy carbohydrates and dietary fats can improve your health. For example, lower carbohydrate diets with healthy fats may improve your blood cholesterol levels.
On the other hand, no long-term, randomized controlled clinical trials have measured the health outcomes of the South Beach Diet. Nor have there been such studies of the overall health or cardiovascular benefits of following a low-glycemic-index diet. But eating such foods as whole grains, unsaturated fats, vegetables and fruits should help to promote good health.
Does It Work for Weight Loss ?
So How Do I Follow It
Like many diets, the South Beach is divided into three phases. In Phase One, most carbohydrates are banned to give your body a complete rest from fluctuating blood sugar and insulin levels. The theory is this will help to resolve insulin resistance.
During Phase One, the banned foods list includes bread, rice, potatoes, pasta, fruit, milk, sweets, cake, biscuits, ice cream, sugar and alcohol. A few low GI veg such as broccoli and cabbage are allowed, but the focus is on eating lean meat, chicken, fish, eggs, low-fat cheese, some nuts and olive oil. You follow this phase for 14 days.
In Phase Two, low GI carbs including most fruits, Granary bread, wholegrain cereals and pasta and low-fat milk are reintroduced. The idea is to stay with this phase until you’ve reached your target weight.
Finally, in Phase Three you introduce an even wider variety of foods. This phase is aimed at keeping your weight steady and the diet recommends you stay on this for life.
For each phase, there are no limits on portion sizes – you simply eat enough to satisfy your appetite – and you’re encouraged to eat three meals and snacks each day.
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What Can You Drink During Phase 1
If youre used to drinking soda or fruity drinks, its going to be time to ditch those if you really want to lose weight and get healthier. The South Beach Diet is water-focused, and youll be drinking a lot of it.
They suggest drinking at least 8 cups of water per day. Thats because drinking water helps fill you up, and even though this may sound weird, it also helps to reduce your water retention.
Whole Grains And Starchy Vegetables
Consume 14 servings per day.
- Snack: Cottage cheese with cherry tomatoes
- Dinner:Pork fajitas with 1/3 cup guacamole
There are hundreds of recipes available for all three phases of the South Beach Diet, including many with ingredients that are cheap, tasty and easy to find.
You can find many recipes for the South Beach Diet, with the sample days above indicating how the days might look.
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These Three Changes Helped Me See The Most Noticeable Results In My Weight Loss
Change one: I spent time learning about nutrition. I learned about different foods, their benefits, why that matters, and how to read the nutrition label. I also learned about the ingredients and what they mean for my body.
Change two: I found an eating plan thats a lifestyle. I slowed down and realized that weight loss is a journey. I now enjoy the process and am happy with daily goals. I don’t consider myself on a diet.
Change three: I experimented with different foods. Dont be afraid to try different foods and spices. Get creative, enjoy the process, and have fun with it.
Three Phases Of South Beach Diet
South beach diet has 3 phases. The phases are designed for more easy weight loss. The first 2 phases are for losing weight and the third is for maintain the weight.
The phases help jump-start some weight loss, Stephens explains. Its a mental thing: When patients see early success, theyre more likely to stick to the plan. She notes that the different phases also help acclimate people to a new lifestyle, since phase three is essentially a lifelong choice rather than a diet.
Heres a look at the three-phase program.
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Meal Plan For Phase Ii
A meal plan for a day during Phase II might be as follows:
Breakfast: Spiced oatmeal with dried apricot and walnuts and vegetable juice cocktail
Mid-morning snack: Spicy lemon edamame beans
Lunch: Spice-rubbed chicken fingers with cilantro dipping sauce, festive 5-veggie slaw, and non-fat milk
Mid-afternoon snack: Cherry tomatoes stuffed with low-fat cottage cheese
Dinner: Grilled chicken with savory Asian plum sauce, Vietnamese-style vegetables with brown rice noodles and non-fat milk
Dessert: Chocolate meringue kisses
The South Beach Diet is popular, but people should approach all lifestyle changes with caution.
South Beach Diet Weight Loss Phases Reviews
The South Beach Diet has three important phases. The phase comes with different kinds of healthy foods and it depends on the kind of phase for the choices of food that you will get. The south beach food will act like sugar substitutes so that you can get rid of fats.
Theyare described below:
It is the most restrictive phase, i.e., you dont get bread, potatoes, pasta, fruit or rice. But it includes a lot of glutenfree diets and highprotein diets such as beef, poultry, egg, cottage cheese, etc.
The south beach diet snacks phase one will also come along with some fats like extra virgin olive oil, avocado, and canola oil. And it will include the lowest glycemic index of carbs and veggies such as tomatoes, spinach, eggplant, and broccoli. #southbeachdietphase1
Here, healthy carbs are re-introduced in your diet slowly. This includes fruit, whole-grain bread, whole-wheat pasta, extra virgin olive oil, sweet potatoes, unsaturated fat, and whole-grain rice. In this phase, the weight loss process will be slower but there will be no weight gaining. #southbeachdietphase2
When you move into Phase 3, you hit your goal weight, and you stay there for life. Phase 3 is about maintaining your weight thus, you dont have any eat foods list to follow. #southbeachdietphase3
Here,you will get to know how to make the right food choices. At the same time, youwill know how to get back on track if cravings return once in a while.
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A Sample Menu Of Phase 3 Of The South Beach Diet
Stephens says this is what a day of eating in phase 3 of the diet may look like:
Breakfast Mini crustless quiches with a slice of whole-grain toast like Ezekiel bread, a cup of berries, and a cup of black coffee or tea
Lunch Salad greens with salmon or chicken and olive oil and vinegar dressing
Snack Greek yogurt with berries
Dinner A plate filled with half-roasted vegetables , a small, 4-ounce portion of lean meat , and 1/3 cup of a hearty grain
Dessert Mascarpone cheese or Greek yogurt with peaches, topped with slivered almonds and cocoa powder
Weight Maintenance Phase Meal Plan >
Congratulations on your weight loss! If you are entering your Weight Maintenance Phase, this means you have officially reached your goal weight. You rock!
This part of our handy guide to success is the best part! In the Weight Maintenance Phase, youll follow our easy guidelines to gradually increase your calorie intake. Youve reached your weight loss goal and no longer require a caloric deficitand this means more food in your daily meal plan.
You can also eat more carbs if you want: Some people may wish to increase their net carb intake to 75 to 100 grams each day , while others may prefer eating less carbohydrates with 50 grams of net carbs per day .
Just like in your Weight Loss Phase, you will continue to drink at least half of your body weight in ounces of fluid each day . However, we recommend increasing your physical activity to 60 minutes per day and your non-starchy Vegetable servings to six per day.
You are AMAZING, and we know you can keep up with this healthy lifestyle you have created for yourself. And when in doubt, just head back here to brush up on your guide to success to remember the ins and outs to healthy living!
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What Are The Disadvantages
Most of the controversy of the South Beach Diet lie in the extreme carbohydrate restriction required in the first two weeks . This calls for will power and determination, but can also cause you to feel week, tired and woozy. Moreover, this phase will also lack sufficient micro-nutrients , as you have to cut out a significant proportion of foods. Also, much of the initial weight loss may be water weight.
Is The South Beach Diet Right For You
Most people could benefit from this diet, says Dr. Jampolis. Unlike other low-carb diets, its not high in saturated fat, which is a plus, and the emphasis on quality protein, fat, fiber and carbs makes it one of the healthier options. Plus, while grains are cut completely for the first two weeks, they are added back in during the second phase, and dairy is not cut at all, so this makes the diet more livable.
That being said, the diet isnt right for everyone. As noted previously, individuals with diabetes should consult their doctor, and those with advanced kidney disease may have to limit their protein intake. Vegetarians or vegans may have more limited meal options, as could those with lactose intolerance, given the amount of dairy in the diet. Still, Dr. Jampolis cannot think of anyone who should avoid the South Beach Diet altogether.
Beyond health considerations, the diet may pose lifestyle challenges for someespecially during the more restrictive first phase. Phase One may be more challenging eating out, going on vacation or during the holidays, so probably best to start when you have two weeks to eat mainly at home and prepare appropriately, notes Dr. Jampolis.
Slightly increased food costs could also be a factor, given the diets emphasis on eating protein with every snack and meal. However, Dr. Jampolis points out that there are ways to make the diet more budget-friendly and that the costs could be offset by not dining out.
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South Beach Diet: A Nutritionists Verdict
Nutritionist Emma Thornton isnt totally against the South Beach diet, but feels its not a long-term weight loss solution:
Whilst I agree some elements of the South Beach Diet are health-promoting , in general, I find the overall structure including the different phases, a little too complicated and restrictive, she tells us.