The South Beach Diet is about changing a person’s diet in stages. As a result, weight loss takes place. The diet menus are low in saturated fat, and relatively high in protein and carbohydrates with a low glycemic index.
No long-term studies have been done on this diet. The amount of vegetables, fruit, lean meat and fish is positive. Less positive is the limited amount of fiber and vitamin A.
Who invented South Beach Diet?
Arthur Agatston is the American cardiologist who invented the South Beach Diet. According to him, it is in fact not a diet, but a way of life that ensures that people lose their excess weight permanently.
The diet menus are low in saturated fat and relatively high in protein and ‘good’ carbohydrates (with a low glycemic index ), such as in vegetables, whole grain products and fruit. The glycemic index (GI) is a measure of the rate at which the blood sugar level rises after eating carbohydrates.
The 3 Different Phases of South Beach Diet
The South Beach Diet plan has 3 phases that are reviewed step-by-step in this guide. In each of these 3 phases (actually 2 phases but I will come back to that later) you do something different.
But if you had to throw it in a family, it’s very close to an Atkins diet and a low-carb diet.
But to give you a better idea of what this diet is (and why it is so confusing to categorize), it’s helpful to explain exactly what the 3 phases of the South Beach Diet plan are;
- Weight loss
- Weight maintenance.
South Beach Diet Phase 1: Weaning
The first phase of south beach diet plan consists of 2 weeks in which someone loses 3.5 to 6 kilos. This phase is intended for withdrawal. You should, as it were, get rid of foods that contain many so-called refined carbohydrates that would make someone fat, such as white bread, candy and biscuits.
This phase also initiates the weight loss process. During these first 2 weeks, only lean meat, lean fish, vegetables and a limited amount of lean cheese may be eaten. In addition, a maximum of 250 milliliters of skimmed milk may be drunk per day. Only oil is recommended for baking and roasting.
Phase 2: Lose weight gradually
The second phase lasts until someone’s target weight is reached. The rate of weight loss is 0.5 to 1 kilo per week. In this phase, more ‘good carbohydrates’ may be gradually added to the diet of phase 1: fruit and whole grain products. Anyone who does arrive in this phase is advised to follow phase 1 for a few more days.
Phase 3: Weight maintenance
The third phase is that of weight maintenance. In principle, everything can be eaten and drunk again. 3 meals a day are recommended, which should be so saturated that there is no need for snacks. For those 3 meals, especially lean animal products, vegetables, fruit and whole grain products are recommended. Anyone who does arrive in this phase is advised to follow phase 1 for a few more days.
How much the south beach diet cost?
The silver plan of south beach diet recipes costs around $9.56/day; the gold plan is for $10.88/day and platinum is for $11.86/day. Here is how the South Beach Diet plan breaks down in terms of price.
|Reboot Kit||Silver Plan||Gold Plan||Platinum Plan||Diabetes|
Saturation of Diet
People on the South Beach Diet say they are not hungry. This seems to be explained by the high protein content in the diet, especially in phase 1 and 2. Proteins provide good satiety.
Health Effects of the South Beach Diet
No long-term studies of the South Beach Diet have been done so far. The rapid weight loss in the first phase is largely caused by moisture loss. Due to the low amount of calories in the diet, the glycogen stores (carbohydrate stores) in the body are consumed. This is accompanied by a lot of moisture loss, which causes weight loss.
Low in saturated fat
Positive about the diet is the amount of vegetables, fruit, lean meat and fish. Due to the prescribed lean animal products and oil as a cooking fat, the saturated fat content will not be very high. Especially positive about the third phase are the 3 main meals with a high satiety value. Combined with the advice to plan meals carefully, these are good starting points for weight maintenance. It is then important that this third phase is sustained for a longer period of time.
Fiber and Vitamin A.
There don’t seem to be any major drawbacks to be expected from the South Beach Diet. The limited amount of fiber and vitamin A is less positive. If someone does not consume enough whole grain products in the third phase, it can lead to a shortage of fiber. This despite the extensive use of fiber-rich vegetables. Fiber is important for good intestinal function, among other things.
Furthermore, a shortage of vitamin A can develop. This can lead to night blindness or skin disorders, such as dry and flaky skin. Low-fat products and oil contain little vitamin A. The question is whether this is sufficiently compensated by the large quantities of vegetables. The body converts carotene from vegetables into vitamin A.
Impaired kidney function
For people with reduced kidney function, it can be harmful to consume too much protein. The South Beach Diet is rich in protein. The protein content will in any case be around the acceptable upper intake limit set by the Health Council.