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.The alliance between the South Beach Diet and food manufacturer Kraft brings Agatston's credibility into question. Considering Agatston criticizes processed food - it seems odd that he would partner with Kraft Foods. However one could also look at is as if Agatston is trying to bring change from the inside - by helping to improve the offerings the food company.
I think the South Beach Diet is worthwhile, but I question Phase 1, and don't necessarily see the need for it.
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Day 5
Ok-I feel like I should have lost a little bit by now and I have been following the diet by the book. Does the weight come off really slow? Maybe all of a sudden you notice it?? Anyone? I am getting frustrated-Any advice? Thanks
ReplyHas anyone just done phase 2. I have some health problems and fell really bad on phase 1. I thought about just doing phase 2.
ReplyJoy, stop weighing everyday, you will drive yourself nuts. Wait a few before you get on the scale, give yourself a break, relax.. you'd be fine
ReplyJoy
ReplyYou are doing great! Keep it up... You can do it! The weight will come off... I've lost 5 lbs in the first and a half. I would love the scale to tell me i've instantly lost 15 lbs overnight but I need to be more realistic! Just think of this as a journey rather than a "quick fix". It does work and you just need to stick with it!
Good luck... keep us posted on your daily successes and overcoming your challenges and like Sharon said Don't weigh yourself everyday!!
Carolyn,
I can relate. I have a crazy schedule too and work nights part time and sleep days- usually 2 naps a day. I am currently in on the begginning of day 6. I think the important thing is to make sure you get in your 3 meals and 2 snacks a day. That is the hardest part for me. I am used to eating twice a day at most with maybe one snack. I have had an upset tummy 2 of the days and only ate one meal each of those days as a result. The upset tummy is mostly gas. I am cutting out cucumbers as that seems to be what is causing it. I have bought some V8 juice and will try to use that for my snack. Also I found a large bag of pecans in my cabinet- have snacked on those. I jumped on the scale a few minutes ago and I am down to 131 from 137. Now some of that is probably water loss, but it is a start. I am still having trouble drinking water- I am a very lightly sweetened iced tea addict- so hoping that the water in the tea is enough to cover my requirements. I am switching to herbal as soon as I can get to the store.
Exercise- I am aiming for 30 mins on my exercise bike per night with HR at 130 for 20 mins- but I have skipped when tummy upset.
As far as this diet being expensive- I do not find it very expensive. I am the only one in my family on SB and just buy large containers of cottage cheese and plain yogurt. The veggies, I always bought anyways or I get them from my garden. The meat- I did buy some boca burgers and veggie burgers (prefer the taste of the veggie ones), but could have bought ground beef cheaper and made patties and froze them. That is what I will do next. Chicken breast is pricey- but if you buy a whole chicken and cut off the breast- use the rest for your family or save for later when you can have the dark meat later in the plan. Ground turkey is cheap. Pork is also not badly priced. Try to shop on early monday morning- the weekend meats will be marked down. I save lots of $$$ that way.
ReplyHey Everyone,
ReplyI started SBD three weeks ago, Ihad little problems trying to geth through phase 1 for the first 4 days, i found myself hungry all the time. At the start of the diet plan, i weighed 165 lbs. within 1 week of phase 1 i lost 12 pounds. Now, i want to add that i played soccer 4 times a weeks, and dis cardio (swim, run) the other days. After the first week i only lost 3pounds. In total i lost 15 in phase one. I decided to start phase 2, but i foud it even harder than phase 1!!! it was a lot esier to exclude all carbs than to introduce right carbs. I totally gave it up after the first day of phase 2, so i decided to pig out and eat pizza and wings,and gained 4 pounds. Now i want to start phase 1 again, maybe i'll lose 10 more pounds. I'm 5'8 and currently 154 pounds.
is it a good idea to start phase 1 again?? because for me it;s incredibly hard to start phase 2.
hello every one today is my day # 3 of my second week of phase I,and I had lost just 6lbs. I feel disapoiment because i have been doing it exact as the book says, and I was expecting to lose more.
any advise ...
good luck to all
Giselle
ReplyI am on day 2 of phase 1 after having a 2 1/2 month eat whatever I want period. I am looking forward to getting rid of my 10 lbs I gained and feeling good again. I tried sbd over a year ago in order to support my overweight husband (I had about 10lb to lose myself). I was amazed at my own results of the plan. For the first time in my 40 yr. life I did not require a mid day nap, had no sugar cravings, no acne, and no herpes breakouts (the 10lb came off within a month). I couldn't believe it. Once I was really stabilized I could have the occasional splurge with no negative side effects as long as I got back on track right away. The plan is great for me. Good Luck everyone!!
ReplyOops, I see there is another Joy so I will be MauiJoy sorry. I couple of tips that have worked for me are: If desperate for chocolate eat one or two pieces of sugar-free candy-but know the consiquences of gas and bloating. If I ate more than two -extreme pain. This time around I am going to try and skip it all together. I have found the sweetener Xylitol to be fantastic. It is a natural product that comes from birch trees. It looks and tastes like sugar but is slightly less sweet. It is sbd legal and does not give the sugar high/lows. I do not trust artificial sweeteners due to potential long term health consequences. It can be hard to find. I know buy mine via internet from Emerald Forrest. It is pricey but for me it is worth it.
ReplyHi all. My husband I started the SDB last Friday. I have horribly nausea, a bad headache and really fatigued and I feel dazed. My eyes are swollen and puffy. My husband has not been following the diet to the t yet he lost 5 lbs and I lost 3. Are the side effects I am experiencing normal?
ReplyHi annalisa. I experienced the same thing on SBD in the beginning, but I'm convinced that I was actually going through some kind of sugar/carb withdrawl - my diet prior to SBD was typically heavily carb-based and I have a dreadful sweet tooth! After about the third or fourth day I started to feel significantly better and noticed that I no longer was craving sweets (a HUGE thing for me). So I would check with your doctor just to be on the safe-side, but consider what your diet was pre-SBD and see if you might be having the same withdraw symptoms as I think a lot of people do.
ReplyHI TWB.. thanks for the feedback.. I am on my fourth day so I believe that by tomorrow I should feel better. My diet has been heavy carbs and nibbling at sweets..did you take any vitamins or any supplements that helped and did you exercise? I cant get enough energy to exercise.
ReplyGood Morning All.
I've had a couple of friends who have had success w/SBD and I wanted to try it.I've been on SBD phase 1 for 3 weeks so far. I do understand that I should have only been in this phase for 2 weeks only (...actually should have started in phase 2 since I'm nursing). I have only lost 6 lbs. in this time. I am 5' 3" at 147. I am currently still nursing an 8wk. old infant and still plan to nurse. (...don't get much sleep understandably) I do have a workout regimen which includes cardio 4X week and weights 3X/wk. I am experiencing a few of the symptoms mentioned (ie. low energy, increased urination, dry skin, mild nausea) at times. My question is this... Why am I not getting the quicker results w/what I'm currently doing? Also...Is there anyone else out there who is nursing and having similar issues????
ReplyDoes anyone know if cinnamon is allowed during Phase I??????
ReplyPhase 3 doesn't have different foods but it does change a bit. The purpose of phase 3 is to find the right level of carbs that keeps you from gaining weight but also from losing more. The amount you eat in the weight loss phase will obviously be less than the amount you can consume when you just want to maintain.
Reply
ReplyCandi, I have PCOS and did South Beach Diet for 6 months last year. I lost 50lbs! the hairs on my face stopped growing in and my skin was so clear. Also I started to have periods regularly. Due to life stressors I stopped SBD and ended up gaining 30lbs back in the past 9 months. I looked better and felt better so I'm going back to SBD. As of today.
Can anyone tell me if cinnamon is allowed on phase 1?????????? Also, my book says olive oil or canola oil....is there certain amount that we are restricted in using a day or can I just assume that cooking with it is okay. Someone pleaseeeeeeeee get back to me. I can't find these answers anywhere. Thanks!
ReplyHi! I am geared up to start the SBD on Monday! I do have a few questions...What does the diet say about Diet Sodas? I haven't read anything about it. Of course, I know that water is always the best bet...but I was just wondering. I honestly do not like water...but I've found that Crystal Light is a nice option. Also, I love corn...but I cannot remember if it is allowed in phase 1. I welcome any tips!
Thanks!
Cristy
ReplySo, I just started the SBD on Monday and its almost Wednesday morning...I have gas sooo bad. Is this normal??? I havent lost anything yet, but I havent weighed in for my third day either. Also, is Yogurt ok to eat in Phase 1??? All the yogurt I look at is loaded with carbs and sugars!!
Replywell just 2 days ago i started the sbd and i honestly feel fine, ive managed to avoid all the bad carbs but i had pizza because my mom said it was fine (i did NOT eat the crust) i think shes lying because i have a strong feeling i wasnt suppoesed to eat it and i feel guilty. i am only 13 i weigh 141 lbs and im 5'4, i feel really good about this diet and i am determined to loose this weight i know its going to be reallly hard but i need to do this for myself, im way to self-conscious about my weight, i wear baggy clothes and jackets to trry and cover it up and it kills me. anyone have advice?
Replyoops i meant im 5'3
ReplyCandi, I have PCOS also. My nutritionist introduced me to the diet. SB has been the only diet I have been able to lose weight on, but its a lot slower for me than it has been for a lot of people I know. This is my second time doing phase I. I just finished my second week(I'm going to do 3 weeks) and I've only lost 7 lbs, but this is what happened the first time and I lost more during the third week week. For me though I could not cheat at all. If I had more than my 15 alotted nuts a day then it set me back.
Yes, you can have cinnamon, diet soda, and crystal light for Phase I. No corn or carrots. Its never really specified about how much olive oil or canola oil. I just tried to limit it to 1-2 meals a day and use as little as possible.
ReplyThe South Beach book says you can have plain fat free yogurt, but I always opted for skim cottage cheese since the sugar is lower.
ReplyDria, how long did you do Phase I for?
Replyalright, it's day 3 of phase one and it's getting a little hard! I'm feeling pretty grumpy and tired.
ReplyI don't think I've lost anything yet, and I'm starting to get very thirsty. I'm going to be in NY for the next few days, it's so hard to be good on vacation. :( :(
I started SBD in June and have lost 35 lbs. I absolutley love it! I have never ate so healthy in my entire life. I would recommend SBD to anyone that wants to lose weight and/or get healthy. I eat tons of vegetables, lean red meats, fish, and chicken. It doesnt take long to pick up on whats allowed and whats not. The 1st phase was a little difficult only b/c of the prep work involved. But once you get the hang of it, it takes no time. I bought a lot of fresh vegatbles in the beginning so I had to do a lot of chopping, etc but now i buy everything frozen (chopped peppers and onions, broccoli, peas, lima beans, stir-fry veggies, etc) and everything's ready in no time and tastes just as good. I bought a lot of dry seasonings for variety (of meats, veggies, etc) so even though I might have chicken or fish a lot, it always tastes different. Phase 1 is not dangerous b/c you're not really losing fat, you're losing water retained from carbs. Ive gone from a size 12 to a size 6...which I never thought was possible!
ReplyBTW, Dannon light and fit vanilla flavored nonfat yogurt is awesome. It actually has less calories than plain, nonfat yogurt. I buy it in the large tub because for some reason it tastes better than the individual cups, dunno why? I make alot of smoothies w/ it as well...here's a smoothie receipe for when you get to phase 2. Also, www.sbd.shiles.com has endless receipes for SBD and they are delicous.
Banana- Berry Smoothie:
1 ripe banana
1/2 cup fresh or frozen berries (strawberries, blueberries, etc.)
1/2 cup fat-free milk
1/2 cup ice
1/4 cup plain, fat-free yogurt ( I use dannon light and fit vanilla flavored)
Combine all ingredients in a blender
ReplyI am in day 4 of phase 1. I've lost a couple of pounds, but overall feel great!!! Opposite of what others have been saying, I have more energy (although not bursts, just more steady throughout the day. I am having trouble working out because it seems that I have muscle fatigue.) I'm sleeping better at night, not having the ups and downs during the day. My head is clearer than before. Maybe I was really affected by carbs and did not realize it (not weight but in other areas). And I am never hungry, I'm eating less, focusing on food less. I have to make myself eat my next meal/snack because it is not hunger that drives me to eat as much. I don't let myself get to the "hungry" stage because that is when I make bad choices. I love the SBD so far.
ReplyI am on the 4th day of Phase 1. The first 3 days weren't that bad, but today I feel really weak and nauseous. I really want to stick with this, but this is a little scary! I haven't stuck with the meal plans suggested, but used the foods allowed. I really like that this teaches you health, and hopefully this will go away once my body gets used to it...??? I'm contemplating going right to phase 2.. any thoughts?
ReplyOne question.... I love low fat cheese, how much should I be limiting that too each day? And also, what salad dressing are people using? THANKS!
ReplyI've been on it for, oh, about 5 weeks. I only weigh myself about every other week when I happen to pass by an accurate scale. I started at around 205 and am down to somewhere around 186. The only ongoing problem I've had, like another poster, is that I'm extremely gassy. There was one mini-attack where it felt like I had a high GI tract blockage but that worked itself out and hasn't returned.
I got into the diet to support wife and her mother but it's been very easy for me. My only advice is to follow the guidelines, don't worry so much about scales and, if you backslide, jump back on the wagon immediately. As one wise person said, "Better a long term committment than short-term perfection."
ReplyI've been on South beach for 3 and half weeks. I've lost about 8 pounds. I felt great the first two weeks. Like one person said steady energy all day. But, has anybody had any stomach issues when starting Phase 2? Probably about two days into phase 2 I started just feeling queasy all the time. I'm in my second week of it and sometimes I'm literally on the verge of throwing up. The only thing I've really added was oatmeal in the morning.
ReplyCan someone tell me if I can have as much chick peas (garbanzo beans) as I'd like during Phase 1? I love them and they fill me up. Can I fill up on these throughout Phase 1?????
Reply
Replythis is my second time on this diet. First time I lost 7 pounds in the first week and it felt great. I just finished week one and I think I have only lost maybe 2 pounds. Assuming my body has figure out what I am trying to do second time around and is not letting the weight come off. Has anyone else experienced this?? is it a lost cause for me to do this again??
I'm now on day 5 and have lost about six pounds but I don't feel great. I seem to have constant nausea and a significant loss of energy. So I was on the verge of doing some serious cheating. However after reading all these comments it's apparent that my symptoms are common to a lot of us. I now plan to continue at least until the end of phase one.
ReplyI am now into day five of the SBD and have lost six pounds. However I am experiencing constant nausea and a severe loss of energy. Things got so bad I was going to try a little cheating. But after reading all these comments it appears I am having completely normal side effects. Thanks to everyone and I'll suspend the cheating for later.
ReplyHi All-
I am new to the SB diet, I am in phase 1 day 6. I have lost 4lbs thus far. I want to lose 15 total. My hubby is on it with me (at lease to some extent :).
I feel much better than I did ealry on, the side effects have subsided alot. I am hoping to lose 8-10 in phase 1. You men lose much faster : )
ReplyI just started the SBD again, i gave birth a 8 months ago and i gained 30 pounds extra during the pregnacy, very hard to loose if you are at home most of the time; i did the SBD 2 years ago and i lost 18 pounds, i sticked to phase 1 for a month, i was very happy that summer so was my husband and what you know i got pregnant; anyways the diet works great and if you eat lots of veggies you would no feel your energy dropped i was always with a celery stick and cheese on my mouth.
Replyso far i lost 3 pounds an i`ve only been on it for 4 days.
stick to it it works wonders!
I found this website by googling dannon vanilla light n fit yogurt and sbd phase 1. I thought this would be okay to use in phase 1-just wanted to see if it anyone agrees. Im glad to hear yes. I mix some slivered almonds in it for breakfast in phase 1. Eggs everyday is not for me. Ive lost 55 lbs on this diet this year. I stopped concentrating on it for a week or two then noticed 2 months later I was back into my old habits. So Im starting back this week. I forgot what it was like to spend this type of $$$ to eat right! I am single and fresh veggies are expensive and go bad quickly. The renolds brand food sealer is awesome if you are in the same situation. Its only about $10 in the grocery stores. You just have to remember that what you spend in the grocery store really isnt alot of money compared to what is spent eating out. I looked back a a months bank statement-----$350! and I was throwing groceries away. Everyone should look at that. It def puts things into perspective. IT did for me! Im glad I found this website-everyone needs support!
ReplyI will be starting the SBD in January, I am so fed up with this extra weight, any great advice anyone can give me would be awesome!
Reply