The South Beach Diet

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The South Beach Diet was invented by Dr. Arthur Agatston, director of the Mount Sinai Cardiac Prevention Center in Miami Beach in Florida. The concept behind the diet is that you learn to eat the right carbohydrates and the right fats enabling you to lose weight. The South Beach Diet is not low-carb, neither is it low fat.

Apart from weight loss, many people have experienced additional benefits, including lower cholesterol, which reduces the risk of heart disease and diabetes.

Most report they do not feel hungry while losing weight.

Dr. Agatston devised the diet for his cardiac patients in order to correct their heart problems, but soon realised they were also losing copious amounts of weight while following the diet.

The idea behind the diet is you are encouraged to eat healthy sized portions as long as you stay away from sugars and refined foods carbs.

Over a short time your blood sugar levels will become controlled, and as a result you will find you eat less because you aren't hungry.

South Beach Diet Instructions

Phase One

Involves two weeks of strict dieting and is the initial and fastest weight loss period.

As with the Atkins diet, nearly all carbohydrates are avoided, but you may still eat normal 

sized meals and many people report losing between 8 - 13 lbs. 

Phase Two 

The good carbs are introduced back into your diet, you will continue to lose weight 

until you reach your target weight. 

Phase Three 

This is the life long period, maintaining your desired weight with a healthy balanced diet. 

If you start to gain weight again, you should return to phase one, for a few days. 

As with many diet plans it is recommended to drink at least 8 glasses of water a day. 

Dr. Agatston also recommends you take a daily calcium supplement. 





The Three Diet Phases
Example of the Phase 1 South Beach Diet Menu
Plan


Breakfast


Decaffeinated tea or coffee, with skimmed milk

175ml (6 fl oz) tomato juice

1 egg

2 slices of bacon, lean


Mid-morning snack


Celery stuffed with one wedge Laughing Cow Light Cheese


Lunch


Chicken Caesar salad, without croutons


Mid-afternoon snack


2 slices low-fat (light) mozzarella cheese with 2 slices of fresh tomato
sprinkled
with balsamic vinegar, olive oil, and freshly
ground pepper


Dinner


Marinated London Broil
 

Spinach-stuffed mushrooms


South Beach Mashed 'Potatoes'
 

Tossed salad (mixed leaves, cucumber, green peppers, cherry tomatoes)


As a dressing for the salad - Olive oil and vinegar to taste or two tablespoons
low sugar dressing


Dessert


Lime Zest Ricotta Crème













Example of the Phase 2 South Beach Diet Menu Plan


Breakfast


50g (2oz) High Fiber cereal, with 150ml (6 fl oz) Skimmed milk


100g (4 oz) Strawberries


Decaffeinated tea or coffee with skimmed milk and, if required, sugar substitute


Mid-morning snack


1 hard boiled egg


Lunch


Tomato stuffed with tuna salad (90g (3 oz) tuna chunks in brine, 1 tablespoon
chopped celery,
1 tablespoon mayonnaise), served on salad
leaves


Sugar-free jelly


Mid-afternoon snack


110g (4 oz) fat free yogurt


Dinner


Marinated Rump Steak, served with Green and yellow French beans with red pepper
sautéed in olive oil


South Beach Mashed 'Potatoes'


Salad - mixed leaves, cucumber, green peppers, cherry tomatoes, with Olive oil
and vinegar to taste or two tablespoons low
sugar dressing


Dessert


Sliced cantaloupe melon with lime wedge







Example of the Phase 3 South Beach Diet Menu Plan


Breakfast


Fresh sliced orange


2 Vegetable Quiche cups to go


A Slice of multigrain toast


Decaffeinated tea or coffee with skimmed milk, and sugar substitute, if required


Lunch


Open roast beef sandwich (75g/3oz lean roast beef, lettuce, tomato, onion,
mustard,
1 slice granary bread)


Small Granny Smith apple


Dinner


Grilled salmon with tomato salsa, served with grilled asparagus


Salad consisting of mixed leaves, cucumber, green peppers, cherry tomatoes,
with Olive oil and vinegar to taste or two
tablespoons low sugar dressing


Dessert


Sliced nectarines and fresh blueberries with 110g (4 0z) fat-free vanilla
yogurt.