South Beach diet is a weight loss diet. It is effective to help people lose weight but they would regain the weight back soon. The diet is very restrictive and hence not easy to follow.
The South Beach diet
It was in 2003 that cardiologist Arthur Agatston created this diet. The South Beach diet insists on healthy complex carbs with low glycemic index and healthy fats. This gives satiety after meals and prevents high blood sugar spikes.
The diet discourages people to consume refined carbs including sugars. Moreover, the dieter has to avoid foods containing trans-fats and omega 6 fatty acids. But it encourages people to have fats rich in monounsaturated fats such as olives and avocados.
The South Beach diet (Source: Health line)The Keto-Friendly South Beach diet came up in 2019. In this, there are high fats and low carbs like the keto diet but the restrictions are not so severe. And there is more diversity in foods in this diet. There is no stress on reaching a state of ketosis for weight loss in the south beach diet.
Phases of the diet
There are three phases of this diet. In phase 1 or the weight loss phase, there is relatively more strictness for two weeks. One has to have three major meals and two snacks in it. These would be mainly protein rich with non starchy vegetables. Carbs have to be 50 grams or less in a day.
In phase 2 or the maintenance phase, small amounts of whole grains and fruits are added. Carbs are around 75 to 100 grams. Alcohol can be had in moderate amounts.
The South Beach diet (Source: Health line)Phase 3 starts after you have reached the desired weight goal. This phase is lifelong and in this, all foods can be had. But this had to be with portion control. And carbs should provide only 28% of the calories. In all three phases, water intake has to be half the body weight in ounces.
The diet has well defined guidelines and recipes. Foods are mainly fiber rich and beneficial for the body. They reduce body inflammation and minimize risk of chronic diseases of heart and arteries. They also prevent diabetes and cancer. These foods improve brain and bone health.
Disadvantages and safety
Portion control in this diet could be hard for some people to follow. There is a lot of meal planning to be done. There are a lot of rules to remember in this diet. Since there are certain food restrictions in this diet especially in the first two phases, eating out in restaurants might not be easy.
The South Beach diet (Source: Medical news today)The diet does cause weight loss of around 8 to 13 pounds in most people. This is due to consumption of lots of protein and fiber rich foods. Low carbs also contribute to the weight loss. Studies have revealed that low carb diet is more effective in reducing weight compared to low fat foods.
Though generally safe, this diet might cause low sugars in blood and low potassium. Some studies have shown that the high protein in the foods coupled with low carbs could cause adverse changes in gut microbiome.
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People with kidney disorders should be careful of following this diet. Pregnant ladies or those with nut or soy allergies should be careful and avoid this diet. It is better to not allow children and lactating mothers to follow the diet. Moreover, heavy sized adults should seek medical supervision on this diet.