South Beach Diet Review

The South Beach diet, developed by Dr. Arthur Agatston, is commonly referred to as the healthy version of the Atkins diet. Originally formulated for cardiac patients, the diet consists of three different phases, which enable dieters to get their weight and health under control. Throughout the phases, individuals will be required to cut out carbs altogether, and then slowly introduce good carbs back into their diets.

How It Works

The South Beach diet is designed to initially wean the body off of unhealthy carbohydrates during phase one in order to excel weight loss. Unhealthy carbohydrates, such as refined and processed foods, are digested too fast, spiking blood glucose levels. Once blood glucose levels drop, the body tends to crave more carbohydrates and the cycle continues. The types of foods that have bad carbs are also chalked full of artificial additives, which fills the body with toxins.

In place of unhealthy carbohydrates, individuals are allowed to eat healthy carbohydrates, or foods that are high in fiber and are from natural sources during phases two and three. Examples of good carbohydrates include vegetables, grains, nuts, beans, legumes and some dairy products. By switching over to good carbohydrates, individuals are able to lose excess weight, lower blood pressure and cholesterol, and stabilize blood glucose levels.

Phase one of the South Beach diet lasts two weeks and is formulated to eliminate cravings for sugars and starches as well as detoxify the body. During phase one, individuals can expect to lose as much as 14 pounds. Foods that are permitted during this time are mostly vegetables, lean meats, fat-free yogurt and milk, and nuts.

During phase two, which lasts until a desired weight has been reached, good carbohydrates are slowly introduced back into individuals' diets. Foods such as Low-Glycemic Index fruits, whole grain bread and pasta, and low-fat dairy are permitted.

Once an individual's desired weight has been met, they are allowed to eat nearly anything as long as they determine the amount of carbohydrates that can be added back into their diet beforehand. If weight gain should occur, an individual may either cut back on carbs or start phase one again.

What's Included With The South Beach Diet

The South Beach diet comes in book form that explains its principles in-depth. The book also includes meal plans and recipes from top chefs. Other South Beach diet variations and extensions include "The South Beach Diet Supercharged," "The South Beach Diet Good Fats/Good Carbs," and "The South Beach Dining Guide." There are also numerous accompanying South Beach diet cookbooks.

Alternatively, The South Beach diet has an online program that includes a free diet profile, recipes, customized meal plans, weight tracking tools, and 24 online support and community.

Advantages Of The South Beach Diet

The South Beach diet, formulated by a reputable doctor, is nutritionally well-balanced and teaches individuals correct eating and cooking habits. Other advantages include:

• Easy to follow
• No calorie counting involved
• Fast weight loss
• Healthy
• Dieters won't go hungry
• Emphasizes good, complex carbohydrates

Disadvantages Of The South Beach Diet

Although the South Beach diet is healthy, it is a low-carb diet, which could cause dizziness, weakness and constipation in some individuals. Other disadvantages include:

• Rapid weight loss is not recommended by experts
• The recipes can be complex and time consuming
• Great willpower is required
• Risk of malnutrition during phase one
• Not well suited to vegetarians or vegans
• No meetings or counseling involved

South Beach Diet Comparison

When compared to the Atkins diet, the South Beach diet is far healthier. Although both diets emphasize low carbs, they differ with regard to the types of fats recommended. The South Beach diet emphasizes the consumption of heart-healthy fats, whereas the Atkins diet allows saturated fats to be consumed.

Another area where the two differ is carb counting. With the South Beach diet, carb counting is not necessary, but the Atkins diet requires dieters to calculate their daily carb intake. The Atkins diet also uses fats as a means of stabilizing insulin levels, and the South Beach diet, instead, uses healthier complex carbohydrates. Overall, the South Beach diet is a healthier diet program than the Atkins diet.

Pricing

The South Beach diet is a relatively inexpensive one because its based on sound eating principles rather than group meetings or pre-packaged foods. South Beach diet books retail for around $15-$25 dollars, although used ones can be found for as little as $1-$2.

The South Beach diet online program is $5 per week, and there are no registration fees.

Final Thoughts

The South Beach diet, in general, is a well-balanced and healthy diet to follow. The only nutritional downside is that individuals may experience flu-like symptoms during phase one because it is so restrictive. However, this diet is still a better choice than the Atkins diet.

The South Beach diet is not recommended for individuals who require counseling and social support, lack willpower, or who are not able to cook. That being said, the South Beach diet is a great option for motivated individuals who are determined to get healthy for life.