Challenges Of The South Beach Diet
Although South Beach diet has become a rage in popular American culture, it is worth investigating its actual merit. So, what does a South Beach diet essentially constitute of, and what are its advantages and disadvantages?
Foods To Avoid
The South Beach diet is the brainchild of the famous cardiologist, Dr. Arthur Agatston, MD and the director at the Mount Sinai Cardiac Prevention Center, Miami Beach, Florida. The South Beach diet restricts the consumption of carbohydrates, fat and sugar; and essentially consists of a highly restrictive induction period of two weeks. Foods that are no longer allowed in an induction period are corn, carrots, cereal, bread, potatoes, ice cream, milkshakes, carbonated drinks, butter, cheese, pizzas, burgers, French fries, etc.
Not a Low Carbohydrate Diet – It’s Healthy Carbohydrate Diet
The South Beach altogether prohibits unhealthy, saturated fat and promotes the intake of healthier unsaturated fat. This diet discounts the quantity of carbohydrates consumed and actually promotes consumption of carbohydrates low in sugar content. So, in a sense, South Beach diet is not a low carbohydrate diet – it is simply a healthy carbohydrate diet. The same goes for the fat – the diet being a healthy fat diet.
This diet allows those who love to eat to have small quantities of snacks multiple times in a day so that their metabolism remains active and they do not feel the pangs of hunger. The quantity of meals allowed is just enough to satiate the hunger; second servings are not permitted. The South Beach diet strongly recommends consuming fibre-rich, complex carbohydrates more and refined carbohydrates less. This helps in being energetic throughout the day and alleviating the risk of contacting diabetes.
Induction Phase
To get started with the South Beach diet, start with the necessary induction phase of two weeks. Avoid foods like corn products, rice products, cereals, refined flour products like burgers, pizzas, breads, pasta, cakes and pastries, sweet and fatty products like ice cream, milk shakes cheese and butter, carbonated drinks and alcoholic beverages, fried foods like French fries, starchy foods like potatoes and its products. Dairy products can be consumed without any hesitation, though limit yourself to two servings of no-fat or low-fat products during the induction phase.
Phase II
Your body will adapt to the non-availability of prohibited foods in a week. Interestingly, these very foods start to make their way into your diet in phase 2. While some foods like cheese and butter are a strict no, other things can be consumed occasionally in limited quantities. Most foods are still not allowed, but this is definitely a welcome breather, isn’t it? Continue this diet until you have a weight you set out for.
The only period when you are going to face withdrawal symptoms, and hence uneasiness is perhaps, the induction phase. The weight lost during the induction period is basically due to the loss of water which may disturb the balance of electrolytes in your body and leave you dehydrated. Even though many people find it extremely uncomfortable to leave behind their favourite food items, this is a necessary phase to get started.
