The South Beach Diet was created by cardiologist Dr. Arthur Agaston in 2003.
Its foundation lies in the higher consumption of proteins. Sometimes called a modified low-carbohydrate diet, the South Beach Diet is lower in carbohydrates and higher in protein and healthy fats than a typical eating plan.
This diet operates in three phases. One phase lasts two weeks, and the second and third phases have no fixed duration. The objective is to have a healthy and balanced diet. In this diet, we don’t calculate portions and calories.
How does it work?
During the first phase lasting two weeks, you must remove the carbohydrates from your diet, essentially eliminating cravings for foods high in sugar and refined starches to jump-start weight loss. That means lots of lean protein, such as seafood, skinless poultry, lean beef, and soy products. You’re also allowed high-fiber vegetables, low-fat dairy, and foods with healthy, unsaturated fats, such as avocados, nuts, and seeds. The second phase is a long-term weight-loss phase, where you gradually reintroduce carbohydrates in a controlled manner, slowly adding back the foods that were prohibited in phase 1, such as whole-grain bread, whole-wheat pasta, brown rice, fruits, and other vegetables. You stay in this phase until you reach your goal weight.
Finally, during the last phase, you can ease most of the dietary restrictions. By continuing to follow the lifestyle principles you learned in the two previous phases, you can eat carbohydrates, fats, and sweets again. But all must be done in moderation.
During the first phase :
Yes, You Do:
- Fish
- Poultry
- Egg
- Lean Meat
- Light cheese
- Nuts
- All vegetables
- Seafood
- Olive oil
- Seeds
No, You Don’t
- Sugars
- Pasta
- Rice
- Bread
- Alcoholic drinks
- Potatoes
- Sodas
- Fruits
- Legumes (lentils, peas, etc…)
