Can the South Beach Diet Really Get You Ready for Swimsuit Season?
Think of Miami, and chances are you will have visions of palm trees, sandy beaches, and people clad in bikinis and Speedos. Even though the South Beach eating plan was developed in southern Florida and named for one of its favorite beaches, it was actually meant to benefit overweight heart patients, rather than beach bunnies. Since its inception in the early 2000's, however, the South Beach Diet has become hugely popular with many ordinary people, as well as celebrities like Bill Clinton, Troy Aikman, and Bette Midler. As with every diet plan, there are plenty of questions about it. Does it really result in fat loss? Is it complicated and hard to follow? How much does it cost? Here is the lowdown on the South Beach Diet.
The Basic Premise
Dr. Arthur Agatston, a Miami cardiologist, developed the South Beach Diet. He wanted to help his overweight patients find a relatively painless way to lose weight and improve their health. He did not approve of the low-carb theory behind the Atkins diet because of the high amounts of saturated fats it includes. He also recognized that the low-fat plans recommended by many of his medical colleagues were hard to follow and not very effective.
Rather than saying that all carbohydrates are to be avoided, the South Beach Diet divides carbs into two groups based on the amount of sugar in them. Those that have a low number on the glycemic index (GI) are considered "good carbs," while those with a high number are thought of as "bad carbs." Foods like bread, pasta, potatoes, and anything loaded with sugar (all high-glycemic foods) cause a rapid spike in the blood sugar levels of a person who eats them. This causes a corresponding drop in blood sugar a few hours later, which in turn causes hunger pangs and cravings. Most people respond to their cravings by eating something else that is high in carbs. Since all the readily available energy of carbohydrates is not needed by average people, the carbs are stored as fat. That leads to weight gain and a host of health problems.
The South Beach diet calls for users to restrict their carb intake severely in their first two weeks on the plan. During this time period, dieters must say goodbye to fruit, bread, rice, candy, dessert, and anything else with a high GI number. The diet consists mainly of lean protein from meats, eggs, and low fat cheese, as well as certain non-starchy vegetables. The idea here is for people to reduce their cravings for carbohydrates, and become accustomed to eating a different way. Many followers of the plan report a loss of as much as 12 pounds during the two weeks.
After the initial induction phase, dieters begin slowly adding low GI foods back into their daily lives. Most vegetables, some fruits, dairy products, and a limited amount of whole-grain breads are now allowed. Weight and fat loss will slow down to about two pounds a week, and this phase is to be maintained until the target weight is achieved. Users are instructed to eat three balanced meals and two snacks every day to keep the metabolism burning fat. They are also encouraged to exercise several times a week.
The Upside
The South Beach diet is considered to be a healthy way to lose weight by most medical professionals. Dieters are eating foods from all of the basic food groups (at least after the induction phase), and they should get the vitamins, minerals, and other nutrients they need. The plan also includes plenty of the essential fatty acids that come from fish and nuts, and help to maintain healthy skin and hair. Those "good fats" are also thought to help raise the HDL cholesterol levels while lowering LDL, which is a good thing for those watching their cholesterol numbers.
Users of the South Beach Diet can purchase the original book written by Dr. Agatston called The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss and learn everything they need to know. They can also sign up for the web-based version of the diet. It provides individualized meal plans, a menu planner, and a journaling tool. Online dieters can join a forum to discuss their weight and fat loss issues with other users, or sign up to get a "beach buddy." This is an online pal that will provide support and encouragement for the user.
The Downside
The South Beach Diet has a few drawbacks, including the fact that it is somewhat complicated to learn. Figuring out which carbs are allowed and which are not isn't completely straightforward, and it takes a lot of study and planning to do it right. There are lots of recipes and meal plans suggested in the diet, but they all require quite a lot of preparation time. That's fine for folks who love to cook and have enough time to spend in the kitchen. But for those who just want to "eat and go," the plan is tough to follow. Unless, of course, you want to buy frozen South Beach meals. That brings us to another drawback.
This plan is pretty expensive. Most South Beach followers will find themselves purchasing a lot of grocery items they never used before, including frozen meals, and they are not low-budget things. Anyone who signs up for the online version of the diet will get seven free days, but after that it costs $5 a week to belong. The fee will be deducted quarterly from the member's credit card. While this plan doesn't cost as much as many others, a user needs to feel pretty confident that he or she will actually use the online services before signing up. There are lots of additions to the plan that are spendy as well, including recipe books, snack bars, and other products that tend to add up quickly.
The Bottom Line
The South Beach Diet is probably an effective way to lose weight for folks who don't mind spending extra time cooking and planning, and extra money on food and diet frills. In my opinion, however, the Fat Loss 4 Idiots plan is a better way to go. It has many of the good points of South Beach (food from all the basic food groups, low GI foods, etc) without many of its drawbacks. The FL4I plan is simple to follow, quite inexpensive, and requires a minimum of time invested in cooking and learning new recipes. I recommend that you check it out here to learn more about a very effective method for achieving the fat loss you desire.
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