What Is the South Beach Diet 2020?

By | 18th December 2019

The South Beach Diet is one of the most popular weight loss programs of all time. The diet is divided into three phases during which dieters focus on eating lean protein, nutrient-rich carbohydrates, and healthy fats. An exercise program is also a key part of the South Beach Diet.

Many consumers find the three-phase system easy to follow and quite effective, but not all experts agree that the South Beach Diet is a good approach to weight loss or overall health. This South Beach Diet summary will give you an overview of each during each phase and tips for following the program so you can decide if it will work for you.

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“The South Beach diet is a low-carbohydrate, low-sugar weight loss diet. Foods are categorized into “allowed” and “avoid” and the focus is weight loss—things many experts agree can cause food fear, ignore individual needs, and put a focus on external factors rather than health.”

 Background

The South Beach Diet was originally a diet plan outlined in a book by Arthur Agatston, MD. The doctor developed the plan in the 1990s to help his patients lose weight. The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss1 flew off shelves in 2003 when it was first published.Dr. Agatston noticed that patients on the Atkins diet were losing weight and abdominal fat. Being a cardiologist, he was concerned by the amount of saturated fat on Atkins, so he developed his own high-protein, low-carb diet that is lower in saturated fat.

Since that time, the book has gone through several variations and changes, but the core of the eating plan has stayed the same.

The South Beach Diet is a low-carb, high-protein and low-sugar program.2 The diet is based in part on the glycemic Index, which ranks foods according to glycemic load. As you learn how to do the South Beach Diet, you learn how to choose healthier, lower sugar foods to keep you full and satisfied so you eat less and slim down.

How It Works

This diet focuses on a healthy balance between carbs, protein, and fat.2 More importantly, you are advised to consume high-quality carbohydrates, lean protein, and healthy fats. Foods with added sugars, like baked goods, sweets, and soft drinks are off limits. So if you are used to filling up on these foods, the diet may be hard to follow.Prepackaged South Beach Diet foods, such as shakes, snack bars and prepared breakfast, lunch, and dinner meals are available for consumers who sign up for the paid program.3 Many of these foods are similar to foods that you may feel uncomfortable giving up. But you’ll eat them in smaller quantities if you buy the South Beach versions and the foods are prepared with fewer calories.

The diet has three stages, known as phases, during which the proportion of carbohydrates is gradually increased, while the proportion of fats and protein are simultaneously decreased. The diet is comprised of a list of recommended foods such as lean meats, vegetables, and “good” (mostly monounsaturated) fats.

All three phases include specific allowable foods, meal plans, and recipes. Each phase also includes foods to avoid.

South Beach Diet Phase 1 (also called 7-Day Reboot)
For most people, the most difficult part of the program is Phase 1. In some versions of the plan, this phase lasted for two weeks. However, current versions of the use a 7-day “reboot”2 instead of a two-week phase.

This first part of the plan is the most stringent of the three phases. It is when you will limit the most carbs from your daily diet, including fruit, bread, rice, potatoes, pasta, sugar, alcohol, and baked goods.2

The theory behind this phase is that there is a switch inside us that affects the way our bodies react to the food we eat and makes us gain weight. When the switch is on, we crave foods that actually cause us to store fat. However, by following the specified plan, you can correct the way your body reacts to food.

Many South Beach Diet fans swear that their cravings for sweets and other bad carbs virtually disappear during this reboot. For some, the first phase can be extended, but it is not meant to be a permanent way of eating.

South Beach Diet Phase 2
During this phase, you can start adding in more foods, such as additional sources of carbohydrates, like beans and legumes.2

During Phase 2, the calorie range and the macronutrient breakdown are almost the same as in Phase 1 but the number of calories allowed from saturated fats decreases to less than 10 percent of total calories.

The exercise recommendation is to engage in at least 30 minutes of physical activity each day.4 Beginning in Phase 2 you can engage in more intense physical activity, if desired.

South Beach Diet Phase 3
Phase 3 is the final and least restrictive part of The South Beach Diet.2 Dr. Agatston says as long as you continue to follow some basic guidelines, the diet becomes your way of life and you’ll continue to maintain your weight.

What Is the South Beach Diet 2020? reviewed by on 18th December 2019 rated 4.9 on 5.0