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The South Beach diet is a carbohydrate-controlled diet, typically followed for weight loss, that was created by cardiologist Dr. Arthur Agatston. Dr. Agatston believes that the type of carbohydrate and fat matters at least as much as the quantity. Dieters choose low-glycaemic-index carbs and restrict fat intake to plant and seafood sources. The diet has three phases: Phase 1: Induction—For the first 14 days, no breads, rice, potatoes, pasta, home baking, sugar, beer, wine, or fruit.Phase 2: Reintroduction—Add in low-glycaemic-index carbohydrates such as oats and other whole grains, and vegetables, as well as occasionally indulging in some of your favourite carbs. Stay in this phase until you reach your target weight.Phase 3: Maintenance—Maintain weight and restrict any high-glycaemic-index and saturated or hydrogenated fats.Best bets: Emphasise low-glycaemic-index carbs like whole grains, salad vegetables, and fruits like pears and apples. Choose healthy mono-unsaturated fats instead of disease-promoting saturated fats. Look for South Beach diet products and see our Glycaemic Index article for more information. The South Beach diet is based on the premise that choosing the right carbohydrate and fat sources can help people reduce their appetite, lose weight, and prevent chronic diseases such as heart disease and diabetes. The diet emphasises carbohydrate foods with a low glycaemic index and fats that don’t raise blood cholesterol. The South Beach diet shares features with a few other diets, including Atkins, low-carbohydrate, and low-glycaemic-index diets. Like the Atkins diet, the South Beach diet begins with an initial phase of very low carbohydrate intake; however, unlike Atkins, it only allows foods low in unhealthy fats. The South Beach diet follows the first phase with two additional phases that allow low-glycaemic-index carbohydrate foods to be included in increasing amounts. During these phases, the dieter following the South Beach diet is permitted more carbohydrate foods than the Atkins diet recommends. If weight loss stops or the dieter strays from the diet, he or she repeats the first phase. The third phase is a weight-maintenance diet that primarily restricts only high-glycaemic-index foods or foods high in saturated and hydrogenated fats. Again, if weight loss stops or the dieter strays from the diet, the dieter repeats the first phase. Why do people follow this diet?The South Beach diet is promoted primarily for weight control, and its author, a cardiologist, claims it has helped many people lower their risk for heart disease and diabetes. What do the advocates say?Advocates of the South Beach diet contend that people eating a typical Western diet need to abstain from most carbohydrates at the beginning of a diet in order to break the cycle of cravings for carbohydrate foods, and to cause a significant loss of weight early in the diet. Similar to advocates of a low-glycaemic-index diet, they also claim that human physiology is not designed to tolerate the rapid and prolonged elevations in blood sugar and insulin caused by the abundance of processed, high-glycaemic-index foods in the typical Western diet. Research does suggest that excessive high-glycaemic-index foods, high insulin levels, and the resulting insulin resistance is associated with many health concerns, including obesity, type 2 diabetes, heart disease, and some cancers. Moreover, changing to a low-glycaemic-index diet has been shown in most studies to reduce insulin resistance, help control appetite, improve weight-loss results, enhance blood sugar control in diabetics, lower blood levels of total and LDL (“bad”) cholesterol, and raise blood levels of HDL (“good”) cholesterol. As do advocates of a Mediterranean-type diet, they also claim that most fats from plant sources or fish are healthy, especially when they are high in unsaturated fats that contain no trans fatty acids produced by the process of hydrogenation. These dietary fats and their food sources are considered compatible with good health and disease risk reduction. Research has found that fish, nuts, olive oil, and other foods high in unsaturated fats that are free of trans fatty acids are associated with protection from hardening of the arteries (atherosclerosis), heart disease, insulin resistance, and other health concerns. What do the critics say?Some authorities, including the American Diabetes Association, do not agree with the concept of a crucial role for the glycaemic index in diets designed to help people lose weight and avoid heart disease and diabetes. Critics concede that dieters who avoid most carbohydrates often experience significant weight loss during the initial stages of the diet; however, these critics argue that low-carbohydrate diets like the South Beach diet often have a diuretic effect and that the initial weight loss is due to water loss, not fat loss. Eventually the body restores its water and sodium balance, and the rate of weight loss declines. Some authorities are concerned that diets that allow unlimited consumption of fats, even healthy fats, may result in excessive calorie intake, which could result in poor weight-loss results or even weight gain. Are there any groups or books associated with this diet?Books on the South Beach diet include: The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Arthur Agatston, MD. New York: Rodale Press, 2003 The South Beach Diet Cookbook by Arthur Agatston, MD. New York: Rodale Press, 2004 Official Web site for the South Beach Diet: www.southbeachdiet.com BibliographyThe South Beach Diet. my.webmd.com/health_and_wellness/food_nutrition/lose_weight/default.htm; accessed 4/30/2004. Franz MJ. Carbohydrate and diabetes: is the source or the amount of more importance? Curr Diab Rep 2001;1:177–86 [review]. Fraser GE. Nut consumption, lipids, and risk of a coronary event. Clin Cardiol 1999;22(Suppl III):11–5 [review]. Freedman MR, King J, Kennedy E. Popular diets: a scientific review. Obes Res 2001;9:1S–40S [review]. Malik VS, Hu FB. Popular weight-loss diets: from evidence to practice. Nat Clin Pract Cardiovasc Med 2007;4:34–41 [review.] Pawlak DB, Ebbeling CB, Ludwig DS. Should obese patients be counselled to follow a low-glycaemic index diet? Yes. Obes Rev 2002;3:235–43 [review]. Raben A. Should obese patients be counselled to follow a low-glycaemic index diet? No. Obes Rev 2002;3:245–56 [review]. Roberts SB. High-glycaemic index foods, hunger, and obesity: is there a connection? Nutr Rev 2000;58:163–9 [review].  Copyright © 2007 Healthnotes, Inc. All rights reserved. www.healthnotes.com Learn more about Healthnotes, the company. Learn more about the authors of Healthnotes. The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or chemist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008. 2007-09-01 |
