South Beach Summary

This diet plan, developed by noted cardiologist Arthur Agatston M.D., is based on three phases. This diet is neither low-carb nor low-fat. It is based on the premise that a diet consisting of the right kinds of fats and carbs will result in weight loss, lower cholesterol levels, and a reduced risk of heart disease and diabetes.

Phase 1: Two Weeks of Restraint

This is the most strict part of the diet and is meant to last for 2 weeks only. It allows ample portions of protein, good fats, and the lowest-glycemic index carbs needed for satisfaction and blood sugar control. By the time this phase ends, your cravings for sweets, baked goods, and starches will also have vanished. Each day includes six different occasions to eat, so you should never feel hungry unless you are too stingy with portions. Meals should satisfy your hunger without a need to measure most things.

Phase 2: Re-Introduction of Healthy Carbs

Gradual reintroduction of certain healthy carbs into your diet, including fruit, sweet potatoes, whole grain bread, whole grain rice and whole wheat pasta. Start with one piece of fruit a day for lunch or dinner, and continue with some cereal or a piece of bread. Weight loss will slow a little. A healthy average rate of weight loss is 1 to 2 lb. a week over time. Stay on this phase until target weight is reached. If some weight gain is experienced, switch back to Phase 1 until you lose it. A key to success is the glycemic index (GI) that ranks carbohydrate foods by their effect on blood sugar levels. Focus on adding low-GI foods (apples, berries, grapefruit, high-fiber cereal, whole grain breads) to diet instead of those with a high GI (cakes, cookies, crackers, pasta, white bread). The goal is to eat more carbs again while continuing to lose weight. May be able to add an apple and a slice of bread a day to the diet and still lose weight. If an apple, two slices of bread and a banana each day stalls the weight loss, then cut back and try different carbs. Continue in Phase 2, eating the most beneficial carbs and noting the effect, especially with respect to foods that may increase cravings. Each individual experiences this phase differently so it is important to monitor the affect of different carbs.

Phase 3: Lifestyle Phase (Maintenance)

This is the most liberal phase that allows for snacks, although most people find they are satisfied without them. Overindulging that results in weight gains can be resolved by returning to Phase 1 for a week or two and then resume Phase 3.