The South Beach Diet

The South Beach Diet is the idea and concept of a Florida cardiologist by the name of Dr Arthur Agatston. In the course of his clinical work with his cardiac patients, Dr Agatston carried out a detailed and thorough investigation of dietary options for people with heart conditions. The outcome of his review of the scientific and clinical research was the South Beach Diet, a book which outlines the principles of the diet. In this book, Dr Agatston conveys to the general public what the research of the time was discovering. Namely, that carbohydrates and fats are not homogeneous entities, rather there are "good" or beneficial carbohydrates, and "good" or beneficial fats. The carbohydrates that are considered to be good are the low glycemic index ones. That is to say, the carbohydrates which are digested and absorbed more slowly by the body, thereby avoiding the blood sugar surge and consequent sudden release of insulin. The fats that are considered to be good are the ones that are in the monounsaturated and polyunsaturated categories, including fish-based omega-3 fatty acids.

Conversely, there are carbohydrates and fats which are classified as harmful or "bad". In the case of carbohydrates these include the high glycemic index carbs, such as refined sugars, which are rapidly absorbed into the body's bloodstream and exert heavy demands on insulin secretion. Habitual and significant consumption of such high glycemic index carbs (which is in fact common in modern Western societies) is thought to eventually lead to disordered functioning of the insulin system. In the case of fats, the harmful ones are the saturated fats and trans fats. These are thought to increase the risk of cardiovascular diseases.

In these ways, the South Beach Diet conceptualizes some highly complex information in a format that makes it easy to understand. In summary, the idea is to shift the balance from the "bad" to the "good" in terms of both carbs and fats. Thereby one reduces the risk of insulin related disorders such as diabetes, and simultaneously reduces the risk of cardiovascular diseases such as heart attack.

The South Beach Diet is made up of three phases. The initial phase has a duration of two weeks. The main focus during this first phase is to help the body improve its insulin related functioning. This is done by means of a restriction of carbohydrate intake strictly to the low GI variety. The dieter is instructed to steer clear of refined sugar foods, breads, potato, grains and cereals. Alcohol is also to be avoided at this stage of the diet. Vegetables and protein based foods such as lean meat, chicken, fish and eggs can be eaten freely at this stage. However, foods that are high in saturated fats or trans fats are to be avoided. The dieter is encouraged to eat sufficient quantities in three meals plus additional snacks to feel satisfied. In this way the individual's nutrition is not restricted but is rather redirected so as to bring about improved insulin functioning, improved lipid profile, as well as initial weight loss. In addition there is a reported diminution in the level of sugar cravings experienced by the dieter.

In the second phase of the South Beach Diet, the participant is instructed to reintroduce some of the carbohydrates that were initially avoided. However this is only a relative change, and would probably still represent a reduced and lower GI pattern of carbohydrate intake as compared to pre-diet levels. Dairy products, fruits, sweet potato and whole grains are considered to be permissible at this stage of the diet. The drinking of wine in moderation is also allowed at this stage. This second stage of the diet is to be carried on until the individual's goal weight is attained.

The third phase is the ongoing maintenance stage of the South Beach Diet. In this final and continuing phase, carbohydrates are eaten more abundantly than in the first two phases. However it is considered to be of critical importance that the carbohydrates chosen be of the "good" type described above. That is to say, they should be of the low-GI, high fiber variety, such as whole grain foods or fresh fruits. Similarly fat intake is to be balanced in favor of the "good" or beneficial types described above. Dr Agatston advises participants to eat to the point of satisfaction, not to count calories, and to have six small meals or three meals and three snacks each day.

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