The origins of the South Beach Diet lay with Arthur Agatston, MD, a cardiologist whose motivation was to improve the cholesterol and insulin levels of his patients, who had heart disease, by developing a healthy eating plan. Agatston has also published a book about his plan, The South Beach Diet. The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss which is growing in popularity by the day. Read reviews of the South Beach Diet book

Although a glamorous name the South Beach Diet involves a high degree of determination and self motivation. It appears to be scientifically based and is rich in vegetables, fruits, whole grains, and lean protein, and it doesnt omit any major food groups.

According to Agatston, at the end of two weeks, most participants on the South Beach Diet are 8 to 14 pounds lighter. He notes the weight loss does not happen because participants eat less, but rather because eliminating simple carbohydrates has broken a bad eating cycle. As a result, participants continue to lose weight after the initial two-week period.

The South Beach Diet Phases

Phase 1, The Strictest Phase of the Diet - Lasts 14 days

In the first phase, you eat normal-sized helpings of lean meats, such as chicken, turkey, fish, and shellfish. Vegetables are also allowed, so are nuts, cheese, and eggs. The goal is to eat three balanced meals a day, and to eat enough so that you dont feel hungry all the time.

Diet Foods to enjoy includes tenderloin, sirloin, skinless chicken or turkey breasts, all types of fish, boiled ham, turkey bacon, whole eggs, fat-free cheeses, peanuts and pistachios, green vegetables, legumes, canola and olive oils.

Diet Foods to avoid include, beef rib steaks, honey-baked ham, breast of veal, all yoghurt, ice cream, milk including whole, low-fat, soy, and full fat cheeses, beets, carrots, corn, yams, fruits and fruit juices, all alcohol, all starchy foods such as bread, cereal, oatmeal, matzo, rice, pasta, pastries, baked goods, crackers, etc.

Expected Weight Loss. 8-13 pounds.

Phase 2, More Liberal Phase Lasts Until You Reach Your Weight Loss Goal

The second phase is similar to the first phase, but you reintroduce some of the banned foods and eat from all the dietary food groups. You can start eating high-fibre carbohydrates, such as whole-grain breads, which raise your insulin levels in a much milder way that do simple, starchy carbohydrates.

Additional Diet Foods to enjoy include, most fruits, fat-free or 1 percent milk, other low-fat dairy foods, whole grain starches, barley and pinto beans and red wine.

Diet foods to eat sparingly, include. refined wheat baked goods, potatoes, beets, carrots, bananas, pineapple, watermelon and honey.

Expected Weight Loss. 1-2 pounds per week.

Phase 3 - Weight Maintenance

This diet phase, which is an even more liberal version of the initial diet plan, lasts the rest of your life. It should be used to maintain your healthy weight. Agatston describes this phase as a way of life. Should your weight begin to climb, you repeat the diet plan.

A typical day on South Beach Diet - Phase 1.

Breakfast

6 oz vegetable juice cocktail

Eggs florentine

2 slices canadian bacon

decaf coffee or tea w/ non-fat milk and sugar substitute

Midmorning Snack

Celery stuffed with 1 wedge laughing cow light cheese

Lunch

Chef salad turkey, ham, low fat cheese on mixed greens

Midafternoon Snack

10 cherry tomatoes with 1/2 c low fat cottage cheese

Dinner

Orange Roughy in scallion and ginger sauce

Steamed snow peas

Shredded cabbage sauteed in olive oil

Dessert/Snack

Mocha Ricotta Creme

Although weight loss is achieved on the South Beach Diet some questions have been raised about the ability of the South Beach Diet to induce ketosis. This is a state when your body does not have carbohydrates to digest and results in rapid weight loss being achieved. Some health professionals are not convinced that by dropping carbohydrates and placing a greater emphasis on protein this is enough to induce ketosis.

Drawbacks of the South Beach

Much of the initial 8-13 pounds weight-loss is likely to be water-weight-loss caused by carbohydrate restriction. This weight loss is usually regained, as soon as carbohydrate intake resumes. A further drawback of the South Beach Diet is that it doesnt fully cater for people who dont or cant eat dairy. Many snacks are dairy-based, yet the diet bans soy in the first two weeks.

Although Dr. Agatston has concerns regarding the liberal intake of saturated fats permitted on the Atkins diet plan, and offers sound advice on the subject, the issue on complex carbohydrates remains unaddressed. Most of the world outside America thrives on complex carbohydrates and these foods do not keep us overweight, nor do they warrant a 14-day ban.

As with any diet, despite the many positive aspects of Agatstons South Beach Diet, participants should consult a doctor before commencing. A balance diet and healthy lifestyle combining exercise is vital to maintaining weight loss.