South Beach Low Carb Diet

Dr. Agaston would really prefer we don't call it the South Beach Low Carb Diet.

According to his body of work, the South Beach basics are about eating the right carbs and the right fats.

The South Beach Diet works by practically eliminating sources of carbohydrates that are high on the glycemic index. These foods supposedly cause spikes in insulin levels, followed by cravings for more simple sugars when the source gets burned off so quickly. Leading the body to create more insulin, which drives up the cravings for these simple carbs. The opponents of this diet claim that this is not how the South beach diet works. But, that it is merely the decreased calorie intake caused by sticking to this diet that does the work.

The other half of the South Beach diet basics came from the research done in Dr. Agaston's practice of treating patients with poor cardiac health. We know that eating saturated fats is bad. Heck, there are now cities in the US that are banning the use of hydrogenated oils in restaurants because of what it is doing to our bodies.

The reality is that compared to the "Food Pyramid" which we are taught, and is pushed by nutritionists, this is the South Beach Low Carb Diet. The amount of carbs eaten on this plan are lower than those recommended in the food pyramid, and part of the South Beach Diet health benefits comes from actually distinguishing between good and bad sources of carbohydrates.

What is South Beach Diet?

What is South Beach Diet, you ask?
It is a 3 phase plan for teaching your body to stop craving the foods that are causing the Obesity epidemic sweeping the US and the countries that are adopting the western way of eating.
It is a way of learning to eat the foods your body needs to function properly, while eliminating the crap that causes it to behave poorly.
Dr. Agaston created the South Beach low carb diet (though he won't refer to it as low-carb) in response to the problems that his cardiology patienss were having with losing weight and increasing their cardiovascular health.

South Beach Diet Phases

South Beach Diet Phase I

This is where the South Beach low carb diet really gets the majority of the work done. During the South Beach Diet Phase I, you will be eating practically no Carbs.
This is also a critical part of why the South Beach diet works.
During this time you will drop pounds fast. They claim up to 14 pounds in just 14 days.
It is also what makes nutritionists critical about South Beach diet health.
This phase only lasts 2 weeks, and is VERY restrictive as to what you can eat.
No Breads, Fruits, Starchy Foods, Dairy Products, or alcohol are allowed during this time. As well as restrictions on specific foods from the rest of the food pyramid.
During this time, your body will re-adjust to the lack of many of the foods you crave. It is the hardest of the South Beach Diet phases. But if you stick to it, it is what gets you prepped to deal with your future healthier eating choices.

South Beach Diet Phase Two

Here is where we start to introduce more carbohydrates into the South Beach low carb diet. Obviously we are not talking about re-introducing refined white bread and other processed carbs.
We start to bring in Fruits and whole grain breads and pasta in small amounts while paying attention to their effects on the weight loss process. Modifying the amounts and sources of carbohydrates to maintain a 1 to 2 pound weight loss per week.
You are still staying away from as much simple sugar as possible, and staying away from starchy foods.
South Beach Diet Phase Two is where you will stay until you have reached your weight loss goals.
This is where you are learning what the South Beach diet basics are for your body. Everyone is a little different, and it will take some experimentation to find what your body works best with.

South Beach Diet Phase 3

South Beach Diet Phase 3 is where you will spend the rest of your life. By this time, you will have learned the types of foods that keep your body happy, and will most likely, no longer feel the need to snack. But if you do, you will be able to make wiser, informed decisions about what are good foods to eat. This is still a South Beach low carb diet, compared to what you have been eating before going on this journey to a healthier, lighter weight body. But it is more of a lifestyle change of what you eat, than a diet.

South Beach Diet and Exercise

ANY healthy weight loss program includes some form of exercise.
Even though the South Beach diet and Exercise are not required together, you can seriously increase your results through an increased metabolism brought on by getting off your butt.
Now, the South Beach Diet and Exercise are not very compatible during Phase 1, since you will be consuming so little carbs that you will have trouble finding the energy to do a lot of physical exercise, it is a good time to start getting in the habit of doing more every day. This is a good time to start a stretching routine that can later be upgraded to more physical activities.
In Phase 2 and 3 the South Beach Diet and Exercise work very well together, since you are burning more calories through increased lean muscle mass, and just moving more, the South Beach low carb diet becomes less restrictive and easier to follow.

Philip Kustner

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