South beach diet and menus

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The South Beach Diet is a three-phase weight-loss program developed by cardiologist Dr. Arthur Agatston. The first phase of the diet is the most restrictive and lasts for two weeks. It emphasizes lean proteins, fat-free or low-fat cheese, nuts, eggs, tofu, legumes, healthy types of fat and low-glycemic-index vegetables. Phase II reintroduces fruit, whole grain bread, rice, pasta and fat-free milk and yogurt. Dieters stay on Phase II until they've lost their desired amount of weight. Phase III is for maintenance and should be followed for life. Dieters are encouraged to move back and forth between the different phases as needed to maintain their weight loss. By following this diet, the plan promises positive changes in markers of cardiovascular health: lower cholesterol, LDL cholesterol and triglyceride levels, along with increased HDL cholesterol levels.

The South Beach diet is not depriving of food but gives alternatives and teaches you to choose food containing the right carbs and the right fats for your health. It does not limit portion size like most traditional diets, it only limits the wrong kinds of foods.

The South Beach diet plan is based on a three-phase structure:

The first phase

Lasts two weeks and aims to banish food cravings by restraining carbohydrates intake.
  • It is the most restrictive and consists of three meals a day, normally sized, and snacks, based on food from the main food groups except the grain products group.
  • Weight loss: between 8 to 13 pounds at the midsection of your body.

The second phase

Lasts until you reach the desired weight level reintroduces carbohydrates back into diet.
  • Some of the banned foods are reintroduced. Foods from all the dietary food groups are allowed but within limitations.

The third phase

Lasts for life focuses on healthy weight maintenance and should become a way of life.
  • Includes foods from all the food groups.
  • Focuses on foods with low and medium glycemic index and limits high GI foods — they are allowed moderately.

The South Beach Diet's website includes a weight tracker which allows dieters to plot their progress and learn how to stay on course; a schedule of meals and recipes; an automatically generated shopping list; a place to keep a personal dieting journal; and a message board where people can go for mutual support and dieting tips. Dr. Agatston is also on hand to provide daily tips and to answer questions.