Articles: Weight Loss

When The South Beach Diet book was published, it sold more than five million copies and was on the New York Times bestseller list for over a year. Even today it still remains popular.

What makes this diet so popular?

Incredibly, The South Beach Diet claims that you can lose up to 13 pounds in just two weeks with most of the weight lose being achieved in your stomach area.

Background

The The South Beach Diet was created by Dr Agatston, a leading cardiologist from South Florida. He originally created the diet for his heart patients to improve their heart health. While working with his patients, he discovered that they also lost significant amounts of weight. Dr Agatston claims this isn't a low-carb or low-fat diet, but rather, it focuses on eating the 'right' carbs and the 'right' fats. This makes The South Beach Diet based on the GI Diet. When followed, the diet severely restricts carbohydrates in the first two weeks, and then gradually reintroduces those that have a low glycaemic index. Additionally,the diet recommends swapping saturated foods for foods that are unsaturated.

The theory behind this weight loss program?

The South Beach Diet conforms to the same principles of other diets based on the Glycaemic Index. When the carbohydrates in the food you eat gets broken down into sugars, they are then absorbed into the blood. This causes a rise in your blood sugar. In response, your hormone insulin is then released from your pancreas which removes the sugar from your blood.

Carbohydrate-rich foods with a high glycaemic index, such as white bread, baked potatoes and bagels, cause a rapid rise in your blood sugar, which results in the release of a large amount of insulin. This causes your blood sugar levels to quickly drop, which leaves you lacking in energy and craving more carbs. You then feel hungry sooner so that you eat again. This eating pattern usually causes weight gain and constant overeating. Additionally, over time your body becomes more resistant to the insulin and it becomes more effective at storing fat - especially around your middle! To contrast that pattern, in order to lose weight, you must avoid foods with a high GI.

Conversely, carbs with a low glycaemic index including pasta, and soup slowly release sugar into the blood. This provides you with a steady supply of energy which leaves you feeling satisfied for a longer period of time. This results in reducing your cravings for carbs and you do not constantly feel hungry. Thus it is less likely that you will overeat. Additionally, it is less likely that your body will become resistant to the effects of insulin and will continue to efficiently burn fat. Therefore, foods with a low GI are recommended if you want to lose weight.

Fat in your diet

Since The South Beach Diet was created by a cardiologist, it does address the role of fat in your diet. It recommends that you avoid foods rich in saturated fats and replace them with heart-healthy monounsaturates such as olive oil and nuts.

How do you follow this diet?

The South Beach Diet is divided into three phases. In Phase One, you do not eat any carbohydrates to help resolve the insulin resistance described above. This gives your body a complete rest from the fluctuating blood sugar and insulin levels created by the carbs.

Banned foods list

During Phase One (14 days), the banned foods list includes: fruit, milk, sweets, bread, rice, potatoes, pasta, cake, biscuits, ice cream, sugar and alcohol. However, a few low GI vegetables such as cabbage and broccoli are allowed. However, you will focus on eating chicken, fish, low-fat cheese, lean meat, eggs, some nuts and olive oil.

In Phase Two, low GI carbs are reintroduced. The foods allowed include: pasta, wholegrain cereals, most fruits, Granary bread, and low-fat milk. Your goal is to remain on phase two until you've reached your desired weight.

Once you achieve your desired weight, you then begin Phase Three which introduces a wider variety of foods. Phase Three is designed to maintain your weight and the diet recommends that you stay on this for life.

Portions

Regardless of phase, there are no limits on portion sizes. You are encouraged to eat three meals and snacks each day with enough food to satisfy your appetite.

Weight loss expectations

The South Beach Diet claims you can initially lose 8-13lb in the first two weeks and Once you start Phase Two, your weight loss will continue at 1 to 2 pounds per week.

The South Beach Diet Pros and Cons

Pros

The diet recommends eating fewer saturates foods and replacing some of them with heart-healthy monounsaturates. In general, it encourages you to 'de-tox' your diet and cut down on carb-rich foods that are packed with fewer nutrients including white bread, sugary cereals and sweets.

Cons

In the first two weeks during Phase One, the extreme carbohydrate restriction requires serious willpower. It may leave you feeling weak and without energy. Additionally, you won't be getting some vitamins and minerals from your five fruits and vegetables each day. It also means you will be cutting out some other good sources of fibre, vitamins and minerals when eliminating all carbohydrate-rich foods. For example, wholegrain breads and cereals contain fiber, iron, B vitamins and milk is usually the best source of calcium and zinc.

What do the experts think?

Dietitians and nutrition experts are generally in favor of Glycaemic Index based diets. However,while most believe in eating more foods with a low GI value, they do not necessarily agree that all high GI foods should be banned from a diet - because a meal's GI value considerably changes when foods are eaten together. Additionally, few experts would argue against a diet that recommends swapping foods rich in saturates for those containing monounsaturates and reducing processed carbs.

Sine general guidelines recommend losing no more than 2lb a week for good health, most nutrition experts are less happy with The South Beach Diet recommended weight loss. Some experts are concerned about such a large weight loss in the first two weeks. They say this is unhealthy and is caused by cutting out all carbs which is simply the result of severe calorie restriction.

Most nutrition and fitness experts believe it is not possible to lose fat from just one part of your body, such as your stomach area. However,losing weight will usually result in a reduction in waist size which is linked with a lower risk of heart disease and diabetes.

The South Beach Diet versus the Atkins Diet

The primary difference is with the recommended amount and type of fatty foods. While The South Beach Diet recommends a diet that's low in saturates, the Atkins Diet advocates unlimited amounts of foods high in saturates such as cheese, butter and cream. This includes skinless chicken, lean red meat, and reduced-fat, but foods like butter and cream are off limits. The South Beach Diet also places much more emphasis on monounsaturates such as olive oil than the Atkins Diet.

The South Beach Diet encourages a diet that includes fruits, vegetables and other low GI carbohydrates once you enter Phase Two while the Atkins Diet is stricter with its carbohydrate restriction - which even extends to limiting fruit and vegetables.

Overall Rating

In general, The South Beach Diet only requires serious willpower for the first two weeks during Phase One. Remember, this phase is extremely restrictive and the recommended weight loss of up to 13 pounds is a concern to experts. While losing that much weight so quickly is a dream most of us share, it is not a healthy way to lose weight and unfortunately, the weight can return once you return to less restricted eating habits which can be bad for your moral!

However, once you complete the initial phase, there are fewer dietary restrictions as compared to some other diet plans. No major food groups are eliminated, plenty of fruits and vegetables are recommended and generally the diet follows the basic principles of healthy eating with the result that it should provide plenty of the nutrients you need to stay healthy. Additionally, it takes heart health into consideration and there is no starving or fasting involved.

In the long term, this is one of the better diets - especially if you start on Phase Two and avoid Phase One.

If you plan to try The South Beach Diet, consult your doctor first.