beholders.org

SOUTH BEACH DIET
This low-carb diet promises quick weight loss without hunger or cravings, plus improved cardiovascular health.
The South Beach Diet emphasizes normal portions of lean proteins such as fish and chicken; unlimited amounts of low-glycemic-index vegetables; ample amounts of healthy fats such as olive and canola oil, nuts and avocados; and small portions of "healthy carbs" found in fruit and less-processed grains. By following this way of eating, the plan promises positive changes in markers of cardiovascular health: lower cholesterol, LDL cholesterol and triglyceride levels, along with increased HDL cholesterol levels.
There are three phases in this diet. Phase I 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.

Upside
. There's a welcome emphasis on whole grains, fruits and vegetables that is often lacking in many low-carb diet plans.
The South Beach Diet encourages three balanced meals plus snacks if necessary, and allows a lot of flexibility in food choices.
The author, cardiologist Arthur Agatston, MD, encourages eating all the types of foods known to prevent heart disease, including nuts, monounsaturated fats like olive and canola oil, soy products, whole grains and fruits and vegetables.

Downside
. The glycemic index is used to encourage the consumption of certain types of grains, fruits and vegetables. Major U.S. health associations such as the American Diabetes Association and the American Dietetic Association do not endorse using the glycemic index for weight control or in planning menus for people with diabetes. Eliminating some healthy foods just because they have a high glycemic index number doesn't make sense for every person.
Some people may follow Phase I for long periods of time (although this is not recommended), which can cause deficiencies of several nutrients including fiber and calcium.

Duration
Phase I: One to two weeks at the beginning, and then again as needed to promote additional weight loss or after a period of weight regain
Phase II: Indefinitely
Phase IlI: Indefinitely

Checklist
Restaurants:
With careful ordering, dining out is possible during any phase, but especially during Phase II and Phase III

Alcohol:
Beer should be avoided due to its high glycemic index; however, red wine is encouraged for its cardiovascular benefits

Caffeine:
In moderation

Need to buy special foods:
No

Family friendly:
Phase I may be difficult for families, especially with young children who favor starchy foods

Okay for vegetarians:
Yes