Review Summary
 The South Beach Diet
developed by cardiologist Dr. Arthur Agatston
is an extremely fashionable nutrition plan based on many of the same low-carbohydrate principles first popularized by the Atkins diet.
Like the Atkins Diet, this plan is divided into phases: Phase One lasts 14 days, and is the strictest. Normal-sized portions of lean protein are allowed, as are vegetables, nuts, cheese and eggs. The goal of this phase is to eat three meals a day so that followers aren't left feeling hungry, and to eliminate cravings for starches and sweets. Phase Two lasts until dieters reach their weight-loss goal, and reintroduces some foods that were banned in Phase One, such as whole-grain breads and dairy foods. Phase Three is all about maintenance, and is less a phase than a "way of life.". However, the diet's main selling point was its comparative flexibility; followers were allowed to eat some grains and fruit, which are strongly discouraged in Atkins.
In spite of this relative leniency, many still found the diet challenging long term. As breezy and relaxed as the name makes it sound, the South Beach Diet still contains numerous restrictions that left many dieters feeling deprived and depressed.
How South Beach Diet works?
Both South Beach and Atkins diets restrict carbohydrates. While “good carbs” are allowed with South Beach, dieters must forgo to potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn for the first two weeks. After that, most of these foods remain strongly discouraged. After a severe 14-day induction phase, banned foods are slowly reintroduced. Tomatoes and onions, previously limited, are now fine. Fruit makes a comeback, too. This stage lasts until you hit your target weight, after which a few basic guidelines apply. The final stage is your diet for life.
The diet is based on the observation that Americans are addicted to their carbs. The first two weeks of the induction phase are meant to squash these cravings. According to South Beach Theory, highly processed carbs get digested too quickly, causing insulin levels to spike, and further fueling the desire for more. By breaking this cycle, the South Beach diet promises not only to make you want to eat less food, but better food.
Focused Offerings
1. Food guides for advice on dining out
2. Meal planner to help customize a week's worth of meals
3. Recipe database of meals for various phases
4. Registered dietitians available online to answer diet questions
5. Community message boards
South Beach Plans
1. Based on the Glycemic index
2. Focused on a balance of “good” carbs and fats
3. Aims to break the cycle of craving highly-processed foods
Positives
?
• Does not exclude any major food groups
• Users may cancel online subscriptions at any time ($20 minimum)
• Does not rely on ketosis for weight loss
• Website posts testimonials
Negatives
• Program does not include exercise recommendations
• Initial phase may be too restrictive for some dieters
• Costs can add up quickly at $5 per week
• No telephone access available
Final Thoughts
In many ways, the South Beach Diet meets several of the criteria for a healthy diet. It's rich in vegetables, fruits, whole grains, and lean protein. Most importantly, it doesn't leave out any major food groups. However, it's important to note that that during the induction phase, much of the lost weight is water weight.
Furthermore, it's important to consider that the majority of setbacks are likely to occur during the extremely restrictive first phase. While weight loss might occur more slowly if dieters begin at Stage Two, it might likely be far easier to maintain. In the end, this diet seems most suited for those with a strong sense of will power.
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