South Beach Diet Investigated
I purchased the latest edition of the South Beach Diet and read it anew. The most recent edition has updates to the foods, and a number of other fixes.
South Beach Diet Basics
The South Beach Diet is written by cardiologist Dr. Arthur Agatston. In essence, it's a reduced carbohydrate diet, that emphasizes the value of whole carbohydrates and the glycemic index. Some people have mis-interpreted the diet has being another "low-carb" diet or another version of Atkins. I believe this is incorrect.The South Beach Diet has also been derided as just another fad diet. Only time will reveal whether this is true. It may appear to some as being a fad diet, but I think the South Beach has more value than that. Apart from all our opinions, probably no other book has educated as many people in responsible nutrition. It emphasizes the values of healthy fats, and the blood sugar / insulin response of many of the processed carbohydrate foods that we eat.
The book itself is half filled with recipes and 14 day meal plans for each of the phases. The text is interspersed with testimonies and stories from various people who have used the South Beach Diet.
South Beach Diet On-line
The South Beach Diet has it's own on-line program with all the tools you would expect (meal/menu planners, forums, weight trackers). The only real advantage of signing up to the on-line program is that you get access to about 800 recipes, AND access to a complete vegetarian version of the diet. Quite frankly the extra recipes provide a lot more variation to the diet. You can see the on-line version here.The 3 Phases
The South Beach Diet is broken up into 3 phases:- Phase 1 - An induction phase - no longer than 2-3 weeks.
- Phase 2 - A weight loss phase where
- Phase 3 - A life-long maintenance phase.
Phase 1 - Induction
Phase 1 is most definitely a low-carb phase where most carbohydrates (and all starchy carbs) are completely eliminated. Agatston emphasizes that this phase should never go beyond 2-3 weeks. This phase causes the most weight loss (Agatston claims 8-13 pounds).To be honest, out of all aspects of the South Beach Diet, phase 1 is the only thing that I question. Agatston claims this phase is required in order to "break sugar addiction". I really wonder whether this is necessary. Many people find this phase quite hard, and I wonder whether it is a nod to instant gratification. Dropping carbs out of your diet often results in rapid weight loss for a short period, some will be fat, some may be muscle, and a lot will be loss of water.
Phase 2 - Weight Loss
The second phase of the South Beach Diet is excellent. It reintroduces whole carbohydrates along with good fats and lean proteins. It teaches you how to make good food choices, and how to satisfy your hunger.Phase 3 - Maintenance
I'm really not quite sure of the need of this phase. The foods appear no different than Phase 2. I'm obviously missing something.Vegetarians
The South Beach Diet book has very little about vegetarian options, however, the online version of the diet has a complete vegetarian version with meal plans and recipes.Exercise and Fitness
Agatston devotes a few pages to this, recommending at least 20 minutes per day of cardio activity. He also recommends weight training - particularly for women - not only for it's metabolism-boosting assistance, but also for building strong bones. But make no mistake - this is a diet book, and the emphasis on exercise is small.Criticisms
The South Beach Diet is not about calorie-counting - it emphasizes appropriate levels of fiber and fats in order to feel properly satiated. The opposite effect is eating empty calories (such as sugars) that do not satisfy our hunger but will ultimately convert to fat.Many people argue that to lose weight you must count calories. I believe that calories most definitely count, but not everyone need count them. I for one could not spend the rest of my life monitoring food intake - however calorie counting may be necessary for a short time. It's a personal thing.
Conclusion
The South Beach Diet has it's detractors, and no one diet is appropriate for everyone by any means. However the South Beach Diet has brought about a rebalancing in nutrition. We've come to realize the not all fats are bad, and not all carbs are good.I think the South Beach Diet is worthwhile, but I question Phase 1, and don't necessarily see the need for it.
Does the South Beach Diet Work?
It's proof is in the fact that has lasted the distance, and has helped many people to eat better and lose the weight. You could do a lot worse.
See the official South Beach program here.
Read More
- The Aquavore Diet (Diet Blog)
- Eat The Foods You Love Diet (Diet Blog)
- Meet Greg, 155 Pounds Down! (DailySpark)
- Brad Pitt Gives His Kids Coke for Breakfast! (Diets in Review)
847 Comments
Created / Updated: January 8, 2012
I started the South Beach Diet in January and have had excellent results (70 pounds lost). I too questioned the reasoning behind Phase 1 and I've decided it's not really a biological necessity, just a psychological one. When you lose a lot of weight the first two weeks, the immediate positive reinforcement makes you want to stick with the diet. Without that, I bet more people would quit. Phase 1 also serves as a good starting point from which you slowly start adding in more carbs until you figure out exactly how many you can have and still lose weight.
As for Phase 3, I too don't see how it's different from Phase 2. Really, I think the core of the diet is Phase 2.
ReplyHey ya'll Ive been on the SBD for 2 days and I am so sick...... has anyone else experienced this and do you know the cause of this. I tried the Atkins diet a few years ago and I sailed through induction but this time I feel like I have morning sickness.
ReplyThe South Beach Diet is not the only diet with an "induction" phase. I think you're right - it's psychological, and also about sales. "Lose 8-13 pounds in the first 2 weeks" is not a false boast. The massive drop in carbs allows this to happen.
ReplyI have been on the South Beach diet for a while now, and I'm starting to agree about phase 1. I think it's more for marketing and "quick results" than for healthy nutrition. My wife and I found it hard to cook as many times as was needed for the diet, too, so I'm actually glad they're coming out with pre-packaged South Beach foods. Not sure if they have the same benefit as doing it ourselves, but only time will tell. Great review!
ReplyI've tried a lot of other diets, and this one seems to be one of the most responsible when it comes to encouraging good nutrition and maintaining your health after reaching your goal. Going on SBD has actually encouraged me to eat a lot better. There are more healthy vegetables and more balanced nutrition in my eating habits now than there used to be.
Also, the partnership with Kraft seems like it might be a good thing. I bought a few of the frozen meals, and they're actually quite tasty. The quality of ingredients seems noticeable higher than with other frozen meals, believe it or not. If Agatston is hoping to improve the quality of Kraft's offerings, he's off to a good start.
ReplyCan you have sugar-free chocolate on South Beach?
ReplyI know that oyu can have sugar free fudge cycles, so I think that it would be okay to eat it, but make sure that there is no carbs in it.
Replyyes up to 75 calories per day of a sugar free treat.
ReplyI tried doing a vegetarian version of the South Beach diet (with fish occasionally). I had lots of egg whites, low-fat cheeses and low-carb meat substitutes as well as some fish and lots of green vegetables. After two days on phase 1, I was so ill that I had to stop. I had constant indigestion, terrible gas, constipation, stomachaches and nausea after meals, excessive bloating and very low energy (my mind didn't feel as sharp as usual and I could hardly make it to my normal workouts).
I don't know how people survive healthily on this diet. I've never felt less healthy and I'm switching back to a commonsense low-fat, higher protein, carb-based diet immediately (20-20-60).
ReplyI had the same issue. I also eat a mainly vegetarian diet (occasional fish and meat, but only very rarely), and I was so sick after 3 days on phase one I finally gave up today. I didn't have a lot of weight to lose--just wanted to get rid of that last ten pounds, but it was awful! I had terrible headaches, nausea, gas, bloating, everything. As soon as I ate a piece of sprouted grain toast I felt better. All the eggs made me want to vomit. I might try phase two after my body starts to feel normal again, but this was a terrible experience.
Replychocolafiend - your experiences are why I question Phase 1. But what was your diet like before you began the SBD?
ReplyI started the South Beach Diet yesterday, and I am not hungry at all, but I am SO nauseous.
ReplyAny advice on how long this will last?
Anything I can do to make it better?
Thanks!
I started Phase 1 of the South Beach Diet a few days ago - the first and second days I was VERY hungry - I didn't plan well for lunch. There really is quite a bit of prep work it seems. Anyway, I learned from my mistakes and have been bringing more food to work, so I am not quite as hungry and I feel better.
I am also a vegetarian and would like to have access to the info on the SBD website without having to pay for it - it's really too bad that there isn't a SBD book dedicated to this. Thank goodness I eat fish occasionally.
I also have fibromyalgia, and I immediately noticed a change in how I felt once I eliminated "bad" carbs from my diet. I feel much better, have mroe energy, and I am not nearly as uncomfortable physically due to fibromyalgia as I was prior to starting SBD.
ReplyHello, I just came across this blog while doing a search for SBD vegetarian options/reviews. I am curious to hear the views of other vegetarians who have used this diet, I see a few people have written, can anyone else give me any input? I am considering trying this and would love to hear some thoughts.
ReplyI started the SB diet 13-days ago and thus far lost 9 lbs. I'm quite pleased. The diet is very easy to follow, however, I do agree my energy level has declined and I'm feeling fatigued. I thought there was something wrong with me but after going online and reading testimonials I found that I'm not alone. I'm going to stick with Phase 1 for 3 more weeks, it's extremely easy.
ReplyThanks, I highly recommend it.
I started the South Beach diet yesterday and I am extremely hungry! How much food are you supposed to eat because I am hungry every 2 hours. I thought I read somewhere that you are supposed to eat until you are full. Is this true?
ReplyThanks
I started SBD 17 days ago and have only lost 7 lbs. I am still on the first phase. I have noticed a difference in my stomach, but am disappointed in the amount of weight loss. I do feel fine, not tired like some other people. I am not really craving the carbs like before, but I wouldn't mind having some french fries, now and again. Not sure if I would recommend or not.
ReplyHas anyone tried the www.BiggestLoserClub.com diet?
Replyhi,today i ate 2 low-carb tuna organic wraps ,a small piece of chocolate ,8 eggs scrambled with little bit of syrup ,3 celery sticks and 4tb of Jif peanut butter .What do u think is this low carb enough ? OR NOT? I'm 13 and would like 2 loose 40lbs i weigh 140lbs and i'm 5'1.I jog 30min( at least ) 5min of lifting 5lb weights .I just started phase1 yesterday.I also do the Denise Austin BUNS,THIGH,ABS pilates workout.Can u give me any advice.any advice
Reply