Types
of Diets
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
