The South Beach Diet Plan in a Nutshell:
The South Beach Diet is very similar to the Atkins diet in that it is restrictive in carbohydrates, also developed by a doctor, and has a best-selling book to match. In this case the creator of the South Beach Diet is cardiologist Arthur Agatson, MD, director of the Mount Sinai Cardiac Prevention Center in Miami Beach, Florida and author of The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss.
You’ll start with a 2-week severely restrictive phase of eating followed by a long-tern eating plan, much like the Atkins Diet. During this time you are forbidden to eat bread, rice, potatoes, pastas, baked goods, fruit, starchy vegetables and alcohol.
The second phase of the South Beach Diet reintroduces some of the above forbidden foods, such as carrots, tomatoes, onions, fruit and a little pasta, back in. You will stay here until you reach your goal weight.
The third and final phase is the maintenance stage, where you have hopefully stopped your cravings for carbs. The South Beach Diet’s goal is to break the ups and downs of blood sugar spikes from highly processed carbs.
The South Beach Diet program allows good fats and non-refined, low-sugar and low-glycemic carbs. It encourages snacking without counting calories or worrying too much about strict portion sizes.
Perfect for:
- Anyone who wants to eat a wide variety of foods
Not so good for:
- Dieters who need more structure or like to count calories
Foods You Can’t Eat (during the first 2 weeks):
- Potatoes
- Bread
- Fruit
- Cereal
- Rice
- Pasta
- Milk
- Yogurt
- Honey
- Beets
- Carrots
- Corn
- Candy, Cakes, Cookies and Baked Goods
- Alcohol
- All Sugars
Potential Risks:
Steer clear of their prepackaged foods as some contain sugar alcohols which can bother your digestion.
Oodora’s Opinion:
I prefer the South Beach Diet over the Atkins Diet. The difference is the South Beach diet stresses good fats, like those that come from plant-based foods rather than highly saturated fats and cholesterol from animal sources. After the initial 2-week period you can reintroduce starchy vegetables and whole grains back into your diet and keep high sugar and processed foods out. With this type of healthy eating you are more likely to keep your weight loss goals. There is one caveat though: stay away from South Beach Diet pre-packaged food and eat food you cook yourself.
The South Beach Diet gets the Oodora stamp of approval.
Sample South Beach Diet Meal Plan:
Phase One: Follow this phase of the plan for 14 days
Breakfast
2 eggs scrambled with fresh herbs and mushrooms and 2 pieces grilled lean turkey bacon. Plus a small glass of tomato juice and a decaf coffee or tea.
Morning Snack
1 small chunk reduced-fat Cheddar cheese.
Lunch
Chicken Caesar salad (no croutons) with 2 Tbs Caesar dressing.
Afternoon Snack
3 Tbs low-fat cottage cheese with 1 tomato and cucumber.
Dinner
Grilled salmon with steamed asparagus and a salad made from mixed leaves, cucumber, green pepper, cherry tomatoes and 2 Tbs low-sugar dressing.
Dessert
Lemon Ricotta Crème made by mixing 4-oz reduced-fat ricotta cheese with a little sweetener and ¼ tsp each of lemon zest and vanilla extract. Serve chilled.
Phase Two: Stay with this until you’ve reached your target weight. Your weight loss should slow to 1-2lb a week.
Breakfast
Bowl of oatmeal made with 4-oz oats mixed with 8floz skimmed milk, topped with cinnamon and 1 Tbs chopped walnuts. Plus 15 strawberries and a decaf coffee or tea.
Morning Snack
1 small fat-free yogurt.
Lunch
1 slice whole grain bread topped with 3-oz lean roast beef, lettuce, tomato, onion and mustard.
Afternoon Snack
1 apple and 1 triangle of low-fat cheese spread.
Dinner
Chicken and vegetable stir fry made from 2tsp grapeseed oil, 20-oz cooked chicken breast, 30-oz mixed vegetables, 1tsp soy sauce and 30-oz fresh spinach. Serve with a salad made from mixed leaves, cucumber, green peppers, cherry tomatoes and tossed with a little olive oil and vinegar.
Dessert
1 pear with 1 Tbs ricotta cheese and a couple of crushed walnuts.
Phase Three: Ongoing Maintenance
Breakfast
1 scrambled egg with 2 peices grilled lean turkey bacon and 1 slice whole grain bread. Plus 1 orange and a decaf coffee or tea.
Lunch
Tuna salad made from 1 small can tuna in brine, romaine lettuce, cucumber, 1 tomato, ½ medium-sized avocado, 3 sticks of celery and 10 radishes. Serve with a dressing made from 4 tsp olive oil, 2 Tbs lime juice, garlic and pepper.
Dinner
Grilled chicken breast with 6 Tbs couscous, steamed asparagus and a salad made from romaine lettuce, 7 black olives, a sliver of feta cheese and 2 Tbs low-sugar dressing.
Dessert
1 pear poached in red wine.
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