Overview

The South Beach Diet is a low-carb diet program which is less restrictive than the Atkins plan. Like the Atkins diet, The South Beach Diet is concerned about the glycemic index of foods, or how fast the body converts them into sugars, because high-index foods make you hungry.

The South Beach Diet Plan is divided into the following phases:

Phase 1
The first (and strictest) phase lasts 14 days. The goal here is to eat three balanced meals per day, and to eat enough so that you don’t feel hungry throughout the day. Expected weight loss during phase 1 is 8-13 pounds.

Phase 2
The second phase lasts until you reach goal weight, and is less restrictive. This phase is similar to the first, but allows the return of some banned foods from each of the food groups. Expected weight loss during phase 2 is 1-2 lbs. weekly.

Phase 3
The final phase is a sustainable maintenance plan which is the least restrictive.

Pros

• Not as restrictive as the Atkins low-carb diet, allows return to fruits and breads
• Very successful in early stages and allows for rapid weight loss
• Encourages healthier monosaturated fats (olive oil, fish, Omega-3s) over saturated fats (butter, bacon)

Cons

• Limited options for those who dislike or can’t tolerate dairy products

Conclusion

The South Beach diet is very effective in the early stages due to several factors. First, hunger is rarely an issue since dieters can choose from satisfying meal options high in fat and protein. Second, the diet creates a quick reduction in water weight and a chemical reaction to increase fat metabolism. Finally, healthy complex carbs and fruits are introduced in the early phases to make it easy to sustain.

Next Steps