What is south beach diet

These include:. Phase 2 includes all phase 1 foods and gradually adds in higher-carb foods, beginning with one daily serving of fruit and whole grains or starchy vegetables for the first week. On the 14th day of phase 2 and thereafter, you may consume up to three servings of fruit and four servings of whole grains and starchy vegetables per day. An occasional alcoholic drink is also allowed, although choices are limited to light beer and dry wine.

During this phase, you should generally follow the guidelines from phase 2. Consume 1—3 servings per day. All fresh and frozen fruits are allowed except dates, figs, pineapple, raisins and watermelon. Phase 2 of the South Beach Diet discourages intake of fatty meats, saturated fat and foods high in refined or natural sugar. Try to avoid:. Here are sample meal plans for phase 1 and phase 2 of the South Beach Diet, to give you a snapshot of what a typical day might look like.

There are hundreds of recipes available for all three phases of the South Beach Diet, including many with ingredients that are cheap, tasty and easy to find. You can find many recipes for the South Beach Diet, with the sample days above indicating how the days might look. There are several benefits of the South Beach diet, including its ability to produce weight loss without hunger. Research, including an analysis of 24 studies, has consistently shown that high-protein, low-carb diets are effective for weight loss 1 , 2 , 3 , 4.

In addition, protein helps modify hormone levels that reduce hunger and promote fullness, so you end up naturally eating less 5 , 6 , 7. In one study, overweight and obese people with metabolic syndrome followed the South Beach Diet for 12 weeks 8.

By the end of the study, they had lost 11 pounds 5. They also experienced significant decreases in fasting insulin and an increase in the fullness hormone CCK. The South Beach Diet encourages a high intake of fatty fish like salmon and other foods that fight inflammation, such as leafy greens and cruciferous veggies. In addition, it recommends dieters regularly consume eggs , nuts, seeds, extra virgin olive oil and other foods that have been shown to protect heart health.

The book makes meal planning easy and pleasurable by providing two weeks of sample menus and recipes for each phase. There are also hundreds of recipes available online for phase 1 and phase 2 meals. The South Beach Diet may help you lose weight and belly fat, reduce insulin levels, increase hormone levels that promote fullness and help protect heart health. The main issue is that it may be overly restrictive with respect to the amounts and types of fats allowed.

In addition, it allows potentially harmful types of fat, such as soybean oil and safflower oil, which are extremely high in omega-6 fatty acids. Dessert Mascarpone cheese or Greek yogurt with peaches, topped with slivered almonds and cocoa powder. To find the most up-to-date information on the South Beach Diet, you can visit the South Beach Diet online , which has a bank of resources and tools to help you, including:.

Note: SouthBeachDiet. You can also check out the book The South Beach Diet Supercharged, which includes information on additional foods and recipes, as well as workouts to complement the diet. Phase 1 could help stop cravings for highly refined carbs, and the foods recommended throughout the plan are heart healthy. Also, because the diet limits carbohydrate consumption, it could have some additional beneficial effects: David Ludwig, MD, PhD , a professor in the Department of Nutrition at Harvard T.

The South Beach Diet might represent the ultimate eating plan for some, but it may not be perfect for everyone. Getting a sufficient amount of calcium in your diet can help build and maintain strong bones and ward off the bone disease.

Phase 1 is stringent and, because of the limited nature of certain foods, some people might have a tough time following it, especially when they're away from home, Kraus says. If you decide to try the South Beach Diet, you may notice certain changes in your health and weight during each phase. The South Beach Diet aims to be a lifelong eating plan that you adapt when you reach the maintenance period, which is phase 3. By this point, you have learned how to eat in a healthy way, meaning you can have occasional treats, like a slice of cake, but by using what you learned in phases 1 and 2, you keep yourself from veering too far off the plan.

It is more restrictive, but there are fabulous recipes and tons of them. Breakfast : Spiced oatmeal with dried apricot and walnuts and vegetable juice cocktail. Mid-morning snack : Spicy lemon edamame beans. Lunch : Spice-rubbed chicken fingers with cilantro dipping sauce, festive 5-veggie slaw, and non-fat milk.

Dinner : Grilled chicken with savory Asian plum sauce, Vietnamese-style vegetables with brown rice noodles and non-fat milk. Restricting carbohydrates too much can lead to ketosis. This is a potentially serious health problem in which substances known as ketones build up in the body as the body burns fat for energy.

For anyone who is interested in finding out more about the South Beach Diet, the latest materials are available for purchase online. Before making any major dietary change, it is best to speak to a healthcare provider or dietitian.

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However, if you severely restrict your carbohydrates, you may experience problems from ketosis. Ketosis occurs when you don't have enough sugar glucose for energy, so your body breaks down stored fat, causing ketones to build up in your body. Side effects from ketosis can include nausea, headache, mental fatigue and bad breath, and sometimes dehydration and dizziness.

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