The hugely popular South Beach Diet promises to help you lose between 8 and 13 pounds in the first two weeks, plus target stomach fat, followed by weight loss of 1-2 pounds a week – however it does this by banning almost all carbs for the first two weeks of the diet.

South Beach Diet Information: The Diet

Fans of the South Beach Diet claim that in fact, it’s not low carb or low fat – instead, the South Beach Diet is based on permanently changing your lifestyle by choosing “good” carbs and fats. The diet is actually based on the GI – Glycaemic Index – diet. The theory is that when you eat “bad” carbohydrates – ones with a high glycaemic index – you mess with your hormone balance and damage the body’s insulin’s ability to process sugar and fat.

Simple, processed carbs like white bread cause energy spikes and dips, leading to cravings and feeling hungry again quickly – which can add up to repetitive overeating. But when you eat “good” carbs with a low glycaemic index such as pulses, pasta and porridge, sugar is released slowly so you feel full for longer and your hormones and energy levels stay balanced. And when you eat “bad” fats – saturated and trans fats – you’re increasing your risk of heart disease.

South Beach Diet Information: How It Works

The South Beach Diet is divided into 3 phases.

South Beach Diet Information – Phase 1: The first phase lasts for two weeks and aims to kick start weight loss and get rid of cravings by balancing your blood sugar. The focus is on fibre rich veggies, lean protein and small amounts of healthy fats; carbs are completely banned for this phase. 

South Beach Diet Information – Phase 2: The second phase aims to establish long term weight loss. If you have less than ten pounds to lose, don’t have extra belly fat and don’t have problems with cravings, you can skip phase one and start with this phase. During this phase, you eat the same foods plus “good” carbs such as whole grain bread and pasta, fruit and starchy veggies like sweet potato and peas.

South Beach Diet Information – Phase 3: You stay on phase two until you’ve reached your goal weight, before moving on to phase three, which you’re supposed to continue for life to keep the weight off and maintain your new figure. For phase three, you’ll continue on the same diet as phase two, but instead of being a diet, you should see it as a healthy lifestyle choice and allow yourself to eat almost any food you want to, including occasional treats – in moderation. 

South Beach Diet Information: Good Foods

• Fish and seafood
• Skinless chicken and turkey
• Lean beef
• Eggs
• Tofu
• High fibre non starchy vegetables such as broccoli, cabbage, beans and spinach
• Healthy unsaturated fat from avocados, nuts, seeds and olive oil
• When you get to phase two, you’re also allowed moderate amounts of “good” carbs from whole grain bread, potatoes, whole wheat pasta, fruit and starchy veggies like pumpkin, sweet potato and peas – but not all of them – plus low fat cheese and limited amounts of fat free dairy
• Small amounts of dark chocolate
• 75 calories of sugar-free sweet treats a day
• 1 – 2 cups of coffee or other drinks containing caffeine a day
• Moderate amounts of red wine after phase 2

South Beach Diet Information: Banned Foods

• Dairy
• Sugar and sweets
• Bread
• Potatoes
• For the first phase, all carbs including fruit and some veg
• Fatty or processed meats
• Cereal grains
• Alcohol
• Baked goods
• Junk food
• Cream, butter and other sources of saturated fat

South Beach Diet Information: Pros

• The emphasis on vegetables, whole grains, lean meat and omega-3 rich fish is a good one
• Experts do generally agree that low glycaemic carbs are a good idea, but they don’t believe all other carbs should be banned and certainly not to the extremes suggested by the South Beach Diet
• You’re encouraged to eat until you’re satisfied so you’re less likely to be hungry
• You’re allowed two healthy snacks a day, plus certain desserts
• Although this diet is still low carb, it’s less restrictive than the Zone and Atkins as you’re allowed whole grain bread and pasta – but only once you get the first 2 weeks and even then carbs are kept to a minimum
• The aim of cutting back on simple, processed carbs and unhealthy fats is a good idea, although it may be taken to the extreme
• It’s less complicated as you’re not counting calories, food blocks or points, you’re simply eating the right foods until you’re feeling full

South Beach Diet Information: Cons

• The initial kick-start phase bans all carbs and is extremely restrictive and requires serious will power
• During the first few weeks, you won’t be getting your 5 fruit and veg a day either, so you won’t be getting all of the vitamins, nutrients and fibre you need
• You’ll feel weak and tired, and possibly experience other side effects like headaches and especially during the first two weeks
• If you buy the South Beach Diet books and packaged foods it could get expensive
• For the South Beach Diet to work, you have to keep a close eye on the treats and carbs you eat to keep them for a minimum, and keep this up indefinitely – which is a difficult task for most dieters
• The rapid weight loss in the first two weeks is unhealthy and could result in even quicker weight gain when you do go off the diet
• Most experts say that the goal of specifically losing weight around your stomach is not possible

South Beach Diet Information: What the Experts Say

'The South Beach Diet is yet another diet that initially focuses on dramatically reducing carbohydrate intake, which is not recommended,” says Blue Skies nutritionist and KeeptheDoctorAway.co.uk resident nutrition expert Sam Howells.

“However, this diet does emphasise healthy dietary practices other than this carbohydrate restriction, for example eating lots of veggies, lean proteins and healthy fats. 
 
The second phase of the diet offers a much more balanced approach to weight loss as it continues to emphasise these healthy dietary factors but also allows dieters to include certain, healthy, low GI carbohydrates, says Howells.

“For those people starting the diet at this point, they should see slow, gradual weight loss without having to miss out on any vital nutrients,” she says.

“I would much prefer this diet without phase one, which is too restrictive. From phase two onwards, the South Beach Diet offers a sensible approach to weight loss which should allow anyone following it to maintain this way of eating long-term.”

She says that low GI diets generally allow dieters to feel satiated for longer, meaning that they are less likely to end up snacking on high sugar, high fat foods.
 
“My other concern about this diet is the ’targeting of belly fat’ which is, I feel, a little bit of a marketing gimmick,” added Howells. “It is well accepted that diets cannot lead to ’spot-reduction’ of fat - only lipo-suction can do this!'

Do you have experience of this type of diet? What are your views on the South Beach Diet and do you think it could work for you? Share your views by using the Comment on this Article box below.