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South Beach Diet

 
Food and Nutrition: South Beach diet
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Weight reducing diet based on high protein and low carbohydrate. See also Atkins diet.

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Alternative Medicine Encyclopedia: South Beach Diet
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Definition

The South Beach diet is a three-phase, carbohydrate-restrictive diet. It emphasizes foods that are low on the glycemic index (GI) and low in saturated fat, such as lean meats, vegetables, cheeses, nuts, and eggs. Unlike other carbohydrate-restrictive diets, such as the Atkins and Zone diets, the South Beach diet promotes "good" carbohydrates, such as whole grains and fruit.

Origins

The creator of the South Beach diet, Dr. Arthur Agatston, is considered a leading cardiologist and is the director of the Mount Sinai Cardiac Prevention Center in Miami Beach. Originally, he had intended to design an eating plan to improve the cholesterol and insulin levels of his patients. However, Dr. Agatston soon discovered that his patients also lost weight on his plan. After further research, he approached Marie Almon, R.D., chief clinical dietician at the hospital, to help develop the eating plan into an effective diet. The results became the South Beach diet. Having sold more than a million copies since its publication in April 2003, The South Beach Diet book has remained on the New York Times bestseller list for over a year.

Benefits

The primary benefit of the South Beach diet is considered by many to be its initial rapid and significant weight loss—8–13 lb (4–6 kg) in the first two weeks. After the first two weeks, weight loss continues at a slower rate, averaging 1–2 lb (0.4–1 kg) weekly. In addition to weight loss, the diet reduces cholesterol and insulin levels, thus reducing the risks of diabetes and heart disease. It is claimed that the diet is easy to follow because it is designed to eliminate cravings and has more flexible food options after the first two weeks.

Description

In his book, The South Beach Diet, Dr. Agatston states that "this diet is not low-carb. Nor is it low-fat." Instead, the diet focuses on eating the "good" carbohydrates (fruits, vegetables, and whole grains) and "good" fats (olive oil and nuts) rather than eliminating them from the diet entirely.

Dr. Agatston based the core of his dietary plan around the glycemic index –the increase in blood sugar levels by foods containing carbohydrates during a set amount of time.

After consumption, food is metabolized into sugars and promotes the release of the hormone insulin. When the blood contains excess sugar, insulin removes it from the blood stream by storing it in cells, including fat cells. High-glycemic carbohydrates (greater than 70 GI) are metabolized rapidly, which causes elevated insulin production. High levels of insulin result in more blood sugar being stored as fat, thus causing weight gain. This pattern induces craving for more carbohydrates, thus leading to the consumption of more high-GI foods. Low to moderate-GI foods, however, raise insulin levels more slowly and sugars are metabolized more effectively, thus reducing the amount of blood sugar stored as fat. Cravings for more food is reduced. In addition, by eating these low-GI foods, the risk of insulin resistance that can lead to atherosclerosis and diabetes is reduced. As such, Dr. Agatston designed the South Beach diet to promote foods low on the GI and eliminate the body's craving for high-GI foods.

The South Beach diet consists of three phases. Phase one is the strictest part of the diet and lasts for two weeks. The purpose of Phase one is to banish the dieter's cravings for high-GI foods such as bread, rice, potatoes, pasta, and sugar. Alcohol, fruits, cereal, and such vegetables as carrots and corn are also restricted during Phase one. Instead, protein-rich foods are emphasized, such as lean meat, fish, eggs, cheese, nuts, and vegetables. Coffee and tea are also allowed. Three regular-sized meals are eaten each day, supplemented by mid-morning and mid-afternoon snacks as well as dessert. During this period, the body chemistry will change dramatically until cravings for high-GI foods are eliminated and insulin resistance is improved/lowered. In addition, rapid weight loss is typically experienced.

Phase two reintroduces several of the restricted foods and encourages eating from all the dietary food groups, the expected result being that the body will neither crave high-GI foods nor store food as excess fat to the same degree. Such high-fiber carbohydrates as whole-wheat pasta and bread and most fruits are now permitted. Moderation remains the key to success for this phase and low-GI foods are strongly encouraged. Phase two continues until the dieter reaches his or her ideal weight, ideally averaging a loss of one to two pounds per week.

Phase three, the ultimate goal, focuses solely on weight maintenance. Having reached the ideal weight, the dieter now makes the changed eating habits a lifestyle from this point forward. Basic dietary techniques are still maintained. Only the high-GI foods and "bad" fats from the previous two phases continue to be restricted. Altered body chemistry will promote long-term cardiovascular health and reduce the risk of diabetes. Should weight gain occur, Phase one of South Beach diet is reintroduced until the weight goal is achieved.

Preparations

There are no initial preparations required for the South Beach diet. However, as with most diets, it is wise to consult with a physician beforehand. Blood testing for insulin, glucose, and cholesterol levels is suggested. It is strongly recommended that dieters taking medications for medical conditions such as heart disease consult a physician before going on the South Beach diet. Similarly, diabetics on insulin or other medications are advised to have a doctor monitor their blood sugar regularly and determine if they are at risk of kidney impairment while on the diet. It is also recommended that a registered dietitian be consulted to determine the dietary needs of certain medical conditions, such as pregnancy.

Precautions

The South Beach diet is not recommended for people suffering from or at risk of kidney problems. The diet's high protein content can place increased strain on the kidneys, possibly causing long-term damage as well as kidney stones and bone loss. Additionally, the possibility of ketosis-induced dehydration during Phase one can increase the risk of further kidney impairment. Dehydration occurs when the body experiences water loss with accompanying loss of important blood salts like potassium and sodium. Ketosis occurs when carbohydrates are not available and the body burns an excessive amount of fat, during which some ketones, or fat fragments, are excreted. The restrictive nature of Phase one may also induce mineral and vitamin deficiencies. Remaining in Phase one of the diet for longer than two weeks greatly increases the risk of losing bone and muscle mass. Dieters should remain in Phase one for no longer than three or four weeks.

Some nutrition professionals contend that the South Beach diet menus provided in the book lack important nutritional information and detailed portion sizes as well as specific substitutes for foods the dieter cannot or will not eat. They claim that these aspects, combined with the restrictive nature of the diet, can make sticking with the South Beach diet on a long-term basis difficult for some people. Also, they assert that the diet does not emphasize an exercise regimen and that exercise is vitally important to avoid the loss of muscle and bone mass, especially during Phase one of the diet.

Side Effects

Despite Dr. Agatston's claims to the contrary, the South Beach diet is both a low carbohydrate and a low fat diet. For this reason, one main concern regarding the diet is the risk of ketosis, especially during Phase one. Ketosis can cause such symptoms as dehydration, dizziness, heart palpitations, fatigue, lightheadedness, and irritability. Hypoglycemia, low blood sugar, headaches, and excessive fluid loss are also commonly associated with this diet. Cramping and tired muscles can be incited by salt depletion. Kidney functions can be impaired, possibly leading to serious health issues. Kidney function can be further impaired by the diet's high protein requirements. These side effects typically lessen or fade at the beginning of Phase two, when a more balanced diet is undertaken.

Research & General Acceptance

Unlike the majority of low-carbohydrate diets, the medical community generally accepts the South Beach diet. The South Beach diet contains all the major food groups, promotes ingestion of "good" fats for maintaining heart health, and is flexible enough to accommodate most dietary needs.

However, many clinicians and dietitians agree that the rapid initial weight loss results mostly from water loss. Much of this weight can return once the dieter rehydrates.

Another important criticism by medical and nutritional professionals is the lack of evidence to support Dr. Agatston's claims connecting the consumption of low-GI foods and weight loss. They assert that as of the early 2000s, there is no scientific proof that eating low-GI foods will have any more weight loss effect than eating a normal, calorie-reduced diet that includes carbohydrates; that Dr. Agatston also fails to take into account the interaction of different foods when eaten together, which can dramatically alter glucose metabolism; and that this failure means that utilizing the Glycemic Index as a gauge for what foods to eat is not only confusing but also slightly misleading.

Resources

Books

Agatston, Arthur. The South Beach Diet: The Delicious, Doctor–designed, Foolproof Plan for Fast and Healthy Weight Loss. New York:Rodale Press, 2003.

Periodicals

Abel, Lee. "Somewhere on South Beach." The Journal of the Arkansas Medical Journal. (February, 2004): 255–256.

Center for Science in the Public Interest. "Weighing the Diet Books (Cover Story)." Nutrition Action Healthletter. (January/February, 2004):3–8.

Goodnough, Abby. "New Doctor, New Diet, but Still No Cookies." New York Times. (October 7, 2003): F1.

Harvard Medical School. "Sizing up South Beach." Harvard Health Letter. (November, 2003): 5.

Schnirring, Lisa. "The South Beach Diet." Physician & Sports Medicine. (January, 2004): 9–10.

Other

Keefe, Sarah. "The Lowdown on the South Beach Diet." Askmen.com [cited May 22, 2004] .

"The South Beach Diet." DietSurf.com. .

"The South Beach Diet." South Beach Diet Online. .

" WebMD Interview with Arthur Agatston, MD." WebMD. .

[Article by: Lee Ann Paradise]

Diet Information: South Beach Diet
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Home > Library > Food & Cooking > Diet Guide

Created by: Dr. Arthur Agatston

The South Beach Diet is a three-phase weight-loss program developed by cardiologist Dr. Arthur Agatston. The first phase of the diet 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. By following this diet, the plan promises positive changes in markers of cardiovascular health: lower cholesterol, LDL cholesterol and triglyceride levels, along with increased HDL cholesterol levels.

The South Beach Diet's website includes a weight tracker which allows dieters to plot their progress and learn how to stay on course; a schedule of meals and recipes; an automatically generated shopping list; a place to keep a personal dieting journal; and a message board where people can go for mutual support and dieting tips. Dr. Agatston is also on hand to provide daily tips and to answer questions.


Wikipedia: South Beach Diet
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The South Beach Diet is a diet plan designed by cardiologist Arthur Agatston and dietician Marie Almon as an alternative to low-fat approaches such as the Ornish Diet and the Pritikin Diet advocated by the American Heart Association in the 1980s. Although the original purpose of the diet was to prevent heart disease in Dr. Agatston's own patients, in the early 2000s, word of the diet spread and quickly gained popularity as a means to lose weight [1].

The term "South Beach Diet" is a trademark of South Beach Diet Trademark Limited Partnership.[2]

Contents

History and theory

While Agatston accepted the prevailing wisdom among cardiologists that a low-fat diet would reduce cholesterol and prevent heart disease, he found that, in practice, patients had a difficult time sticking to the diet. To explain this failure, he turned to the scientific work with insulin resistance which led David J. Jenkins to develop the glycemic index in the early 1980s. When sugar enters the bloodstream, the pancreas secretes insulin which triggers cells to absorb it. Many years of introducing quick bursts of sugar would eventually result in cells becoming resistant to insulin. This resistance would leave sugar in the bloodstream longer which would then cause the pancreas to release even more insulin. This excess insulin would eventually drive blood sugar below normal levels. Jenkins (and others) discovered that, in addition to potentially causing diabetes, this effect would also produce cycles of hunger. Excess sugar consumption led to excess insulin which led to low blood sugar which led to hunger pangs which led to the consumption of more sugar.

Agatston postulated that patients on low-fat diets were eating no less food than they had been before they started the diet. They simply had compensated for the fat by consuming additional sugar and simple carbohydrates (which are rapidly reduced to sugar by the digestion process). This led to the cycles of hunger that Jenkins had described. As a result of this hunger, patients were consuming excess calories and gaining weight. Ironically, the attempt to reduce the risk of heart disease actually increased it.

Agatston was aware of the low-carbohydrate diet popularized by Robert Atkins in the 1970s, but he feared that this diet would lead to too few carbohydrates, too much saturated fat, too little fiber, and a number of maladies including an increased risk of heart disease[3].

The diet

The South Beach Diet is relatively simple in principle. It replaces "bad carbs" and "bad fats" with "good carbs" and "good fats."

"Good carbs" vs "bad carbs"

According to Agatston, hunger cycles are triggered not by carbohydrates in general, but by carbohydrate-rich foods that the body digests quickly, creating a spike in blood sugar. Such foods include the heavily refined sugars and grains that make up a large part of the typical Western diet. The South Beach Diet eliminates these carbohydrate sources in favor of relatively unprocessed foods such as vegetables, beans, and whole grains.

"Good fats" vs "bad fats"

Given that South Beach Diet was designed by a cardiologist, it should be no surprise that it eliminates trans-fats and discourages saturated fats. Although foods rich in these "bad fats" do not contribute to the hunger cycle, they do contribute to LDL cholesterol and heart disease. The South Beach Diet replaces them with foods rich in unsaturated fats and omega-3 fatty acid which contribute to HDL cholesterol and provide other health benefits. Specifically, the diet excludes the fatty portions of red meat and poultry, replacing them with lean meats, nuts, and oily fish.

Phases

Agatston divides the South Beach Diet into three phases, each progressively becoming more liberal. "Phase 1" lasts for the first two weeks of the diet. It eliminates all sugars, processed carbohydrates, fruits, and some higher-glycemic vegetables as well. Its purpose is to eliminate the hunger cycle and is expected to result in significant weight loss. "Phase 2" continues as long as the dieter wishes to lose weight. It re-introduces most fruits and vegetables and some whole grains as well. "Phase 3" is the maintenance phase and lasts for life. There is no specific list of permitted and prohibited foods. Instead, the dieter is expected to understand the basic principles of the diet and live by the principles.

Scientific studies

A 2004 study of the South Beach Diet by diet developer Agatston, et al., reviewed a 1998–1999 trial completed by 54 participants over the course of a year.[4] A 2005 study of the South Beach Diet conducted by Kraft Foods, makers of the South Beach Diet food line, was completed by 69 subjects over the course of just under three months.[5] Both studies showed favorable results for the groups using the South Beach Diet.

Confusion with "low-carb" diets

Many sources place the South Beach Diet on lists of "low carb" diets such as the Atkins Diet. While the diet does prohibit foods rich in simple carbohydrates such as white bread, white potatoes and white rice[6], it does not require dieters to forgo carbohydrates entirely or even measure their intake. Instead, it focuses on their source. Many vegetables are permitted even in phase 1. Complex, fiber-rich carbohydrate sources such as brown rice and 100% whole grain bread are permitted during phase 2. Agatston has tried to distance the South Beach Diet from "low carb" approaches: "It is my purpose to teach neither low-fat nor low-carb. I want you to learn to choose the right fats and the right carbs." [7] In fact, there is a vegetarian variation of the South Beach Diet which is relatively high in carbohydrates [8].

Criticism

  • Most criticism of the South Beach Diet lumps it (fairly or not) with "low-carb" and other "fad diets" and dismisses the entire set as "snake oil" [9].
  • Dr. Elizabeth Mayer-Davis, a diabetes researcher, questions the validity of the glycemic index, on which the diet is based [10].
  • Cindy Moore, RD, a director of nutrition therapy at Cleveland Clinic and a former spokeswoman for the American Dietetic Association noted that the diet meets the important criteria for a healthy diet: it emphasizes vegetables, fruits, whole grains, and lean protein while not omitting any major food group. However, she warns that phase 1 can throw the body's electrolyte balance off because most of the weight loss is water weight.[11]
  • Anheuser-Busch produced a press release disputing Agatston's claim that beer has a high glycemic index due to its maltose content.[12]

South Beach Living packaged foods

Main article: South Beach Living

In 2004, Kraft Foods licensed the South Beach Diet trademark for use on a line of packaged foods called South Beach Diet. These have been renamed South Beach Living. These products are designed to meet the requirements of the diet.

External links

  • [1] South Beach Diet official website

Bibliography

  • The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss by Arthur Agatston, New York: St. Martin's Press, 2003. ISBN 1-57954-646-3
  • The South Beach Diet Cookbook: More Than 200 Delicious Recipes That Fit the Nation's Top Diet by Arthur Agatston 2004 ISBN 1-57954-957-8
  • South Beach Diet Good Fats/Good Carbs Guide: The Complete and Easy Reference for All Your Favorite Foods by Arthur Agatston 2004 ISBN 1-57954-958-6
  • The South Beach Diet: Good Fats Good Carbs Guide by Arthur Agatston 2004 ISBN 0-9597087-0-7

References

  1. ^ Agatston, The South Beach Diet, St Martins Press, ISBN 0-312-31521-X, 2003. pp 7ff
  2. ^ Waterfront Media, Inc. (2009). "South Beach Diet". http://southbeachdiet.com/sbd/publicsite/index.aspx. Retrieved 7 Nov 2009. 
  3. ^ Agatston p 21
  4. ^ Y. Wady Aude, MD; Arthur S. Agatston, MD; Francisco Lopez-Jimenez, MD, MSc; Eric H. Lieberman, MD; Marie Almon, MS, RD; Melinda Hansen, ARNP; Gerardo Rojas, MD; Gervasio A. Lamas, MD; Charles H. Hennekens, MD, DrPH (2004). "The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat. A Randomized Trial". Arch Intern Med 164: 2141–2146. doi:10.1001/archinte.164.19.2141. PMID 15505128. 
  5. ^ Kevin C. Maki, Tia M. Rains, Valerie N. Kaden, Judy Quinn, Michael H. Davidson (2005). "A randomized, controlled clinical trial to evaluate the efficacy of a modified carbohydrate diet for reducing body weight and fat in overweight and obese men and women". Experimental Biology meeting in San Diego, CA.. http://brands.kraftfoods.com/kraftnutrition/PDF/PresPubWtMgmnt1.pdf. 
  6. ^ http://www.webmd.com/diet/south-beach-diet-what-it-is
  7. ^ Agatston pp 22-23
  8. ^ http://www.south-beach-diet-101.com/learn/south-beach-diet-vegetarian.html
  9. ^ http://www.all-creatures.org/mfz/health-atkins-mg.html
  10. ^ http://www.medicalnewstoday.com/articles/38860.php
  11. ^ http://www.webmd.com/diet/south-beach-diet-what-it-is
  12. ^ http://www.prnewswire.com/cgi-bin/stories.pl?ACCT=104&STORY=/www/story/04-22-2004/0002157682&EDATE

See also


This entry is from Wikipedia, the leading user-contributed encyclopedia. It may not have been reviewed by professional editors (see full disclaimer)

 
 

 

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