[Ian]

The South Beach DIet is popular diet created by the noted Miami Beach cardiologist Dr. Arthur Agatston. Dr. Agatston created the diet in hopes of curtailing the growing trends of obesity, cardiovascular ailments, as well as the newfound condition called metabolic syndrome, or prediabetes. His first point was to make a diet full of good carbohydrates, such as fruits vegetables, and whole grains, and low on processed carbohydrates, such as white flour and any other food that has been processed to the point where the fiber has been stripped from it. According to Agatston, this alone would have a remarkable effect on the obesity trend since fiber rich carbs can dramatically lower triglyceride levels and cholesterol. Of course, these good carbs have to be coupled with good fats and good proteins in order to fully satiate. So, how does Dr. Agatston structure his diet specifically?

The diet is comprised of three phases. The first of which is like a two-week induction phase where several foods are strictly off-limits in order to help re-calibrate the metabolism, reverse the body’s likely inability to process refined carbs, and help control one’s cravings. By doing this, one can expect to lose anywhere between 8-13 pounds on average. So, like the second phase as well, one has 3 balanced meals a day with a mid-morning and mid-afternoon snack with a light dessert following dinner. As far as beverages go, one can only drink water, coffee, and tea. No alcohol is allowed during this period. Also, no bread, rice, potatoes, pasta, or baked goods are allowed. Candy, cookies, and cake are also not allowed during Phase 1 as well as any kind of fruit. These first two weeks may be challenging but your cravings for junk food will quickly disappear after the first 2-3 days. However, one won’t have to sacrifice taste for health as is the case for many diets. Typical Phase 1 meals range from two egg omelets with Canadian bacon in the mornings to London broil and mushroom caps stuffed with spinach for either lunches or dinners. For snacks, one could grab a low fat cheese stick, yogurt, or about 2 handfuls of nuts. A lot of the meals rely upon chicken, fish, lean beef, and plenty of vegetables. Dessert, such as sugar-free gelatin, is also recommended after dinner. So, if one can last past that 3 day point then one should be fine. Finally, one should know that the South Beach does not give exact portion sizes and doesn’t force you to count calories which can create frustration. Dr. Agatston’s philosophy is that since fats and protein create the sensation of satiety, one won’t have to keep snacking on refined carbohydrates like chips and cookies in order to feel full so therefore the threat of obesity and its related ailments will ceratinly be controlled.


The next phase, Phase 2, has no finite period of application. Basically, one stays on Phase II until weight loss goals have been met. Luckily for many, foods such as bread, potatoes, pasta, and rice are reintroduced to the diet. Even better for the sweet tooths is the fact that fruit and even chocolate can now be enjoyed. During this more lenient phase, people should expect to lose roughly 1-2 pounds a week. This is done by picking the best carbohydrates that are high in fiber and low in starch, while also choosing the best fats, such as mono- and polyunsaturated fats. These include peanut oil, olive oil, canola oil, and are also found in numerous oily fish like salmon, mackerel, and tuna. These notably decrease the risk of stroke or heart attack. During this second phase, meals found during Phase 1 like grilled chicken salads or tuna-stuffed tomatoes for lunch or grilled salmon with lemon for dinner are still to be implemented, but this time, these can be served with whole grain pastas, whole grain rice, or whole grain bread. Also continued is the use of snacks like non fat yogurt and part skim cheese sticks; something just enough to stave off hunger pangs before the next big meal. Once the ideal weight has been reached, one can finally move to the third and final phase, Phase 3.


Phase 3 is a lifelong phase. This is essentially a maintenance period that is rightfully the most liberal phase of all. In Phase 3, there is no list of restricted foods since by this point one should have a grasp on how the diet works and, most importantly, what works for you. One should remember, that with this freedom and even the freedom provided for Phase 2, it is highly probable that one will briefly “fall off the wagon” at one point or another. In which case, Dr. Agatston recommends returning to Phase 1 until you return to your weight before faltering. However, it is never recommended to stay on a Phase 1 diet for a prolonged period of time due to the nutritional deprivation that could accumulate. In closing, it’s good to understand that weight will fluctuate, but as long as one can keep it within a fairly narrow range and its a healthy weight for the frame then that is perfectly acceptable. By this point, one should be uninhibited but structured to a certain degree, just not to the degree during Phases 1 and 2.

[susanpesek]

Ian, I really like the balance in this diet. It allows you to learn how to eat for LIFE-long health, which seems to be what we all want. Weight Watcher's was great for us many years ago, in the same way. UNFORTUNATELY, I ate 3 times what was good for me!