The South Beach Diet, created by cardiologist Dr. Arthur Agatston, is designed to help individuals lose weight and reduce their risk of heart disease and diabetes by focusing on "good" carbs and healthy fats. The diet has evolved into a comprehensive lifestyle approach known as South Beach Living, which includes fitness classes, nutrition coaching, meal plans, and an app. This article provides a detailed overview of Phase 2 of the South Beach Diet, including what to eat, what to avoid, and the potential benefits and risks.
What is the South Beach Diet?
The South Beach Diet emphasizes choosing low-glycemic index (GI) carbs and healthy fats. Low-GI carbs help maintain stable blood glucose levels and increase satiety. High-GI foods, such as refined carbohydrates and sugar, are limited. Trans fats and omega-6 vegetable oils are also avoided, while monounsaturated fats from foods like olive oil and avocado are encouraged.
A modified, keto-friendly version of the South Beach Diet launched in 2019, which is higher in fat and lower in carbohydrates and protein than the original diet. This version incorporates elements of the ketogenic diet but allows for more carbohydrate variety.
Understanding the Phases of the South Beach Diet
The South Beach Diet consists of three phases:
- Phase 1: This is the most restrictive phase, lasting 14 days. It aims to eliminate cravings for sugary and processed foods.
- Phase 2: This "maintenance" phase gradually reintroduces healthy carbs into the diet until the desired weight is achieved.
- Phase 3: This is a lifelong maintenance phase that involves following healthy eating principles learned in the previous phases while enjoying all foods in moderation.
South Beach Diet Phase 2: Reintroducing Healthy Carbs
Phase 2 of the South Beach Diet is a long-term weight loss phase where participants gradually add whole grains, fruits, and vegetables back into their diet until they reach their desired weight. During Phase 2, you can eat all the foods allowed in Phase 1, plus limited portions of fruit and "good carbs," such as whole grains and certain types of alcohol. The goal is to increase daily net carbs to between 75 and 100 grams per day.
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Foods to Include in Phase 2
Phase 2 includes all phase 1 foods and gradually adds in higher-carb foods, beginning with one daily serving of fruit and whole grains or starchy vegetables for the first week. On the 14th day of phase 2 and thereafter, you may consume up to three servings of fruit and four servings of whole grains and starchy vegetables per day. An occasional alcoholic drink is also allowed, although choices are limited to light beer and dry wine.
- Fruits: Consume 1-3 servings per day. All fresh and frozen fruits are allowed except dates, figs, pineapple, raisins and watermelon. A serving size is one small piece of fruit, half a grapefruit or 3/4 cup (about 115 grams) berries, cherries or grapes.
- Whole grains and starchy vegetables: Consume 1-4 servings per day. Examples include:
- Peas
- Rutabaga
- Sweet potatoes and yams
- Turnips
- Winter squash, limited to 3/4 cup
- Whole-grain hot cereal
- Whole-grain cold cereal, limited to 1 cup
- Whole-grain bread
- Brown or wild rice
- Whole-grain pasta, quinoa, couscous or farro
- Taro, limited to 1/3 cup
- Popcorn, limited to 3 cups
- Whole-grain bagel, limited to 1/2 small
- Pita bread, limited to 1/2 pita
- Corn or whole-grain tortilla, limited to 1 small
- Alcohol: One daily serving of dry wine or an occasional light beer is allowed.
- Light beer, limited to 12 oz (355 ml)
- Wine, dry red or white, limited to 4 oz (118 ml)
Foods that were allowed in Phase 1:
- Lean Protein: Lean beef, skinless poultry, seafood, soy products (< 6g fat or less per 2-3 oz.)
- Dairy: Fat-free or 1% milk, fat-free plain yogurt (limit artificially sweetened non-fat yogurt to 4 oz).
- Healthy Fats: Monounsaturated oils (olive, canola, macadamia, avocado oils), vegetable and seed oils (corn, flaxseed, grapeseed, peanut, safflower, sesame, soybean oil), avocado (limited to 2/3 of one fruit), trans-fat-free margarine (limited to 2 tbsp), low-fat mayonnaise (limited to 2 tbsp), regular mayonnaise (limited to 1 tbsp), salad dressing with less than 3 grams sugar (limited to 2 tbsp), olives (limited to 20-30, depending on size).
- Sweet Treats: Limit consumption to 100 calories or fewer per day. Sugar-free or unsweetened cocoa or chocolate syrup, sugar-free gelatin, jams and jellies, sugar-free candies, popsicles or gum, sugar substitutes (including Stevia, artificial sweeteners and sugar alcohols like xylitol and erythritol).
- Condiments: Broth, herbs, spices, horseradish, mustard, lemon juice or salsa, all vinegars (with balsamic limited to 1 tbsp), light coconut milk (limited 1/4 cup (59 ml)), soy sauce, steak sauce or miso (limited to 1 1/2 tsp (7 ml)), cream, whole milk or half and half (limited to 1 tbsp), light sour cream or cream cheese (limited to 2 tbsp), light whipped topping (limited to 2 tbsp).
- Beverages: Coffee (regular or decaffeinated), tea (regular, decaffeinated or herbal), sugar-free sodas, sugar-free drink mixes, tomato juice or vegetable juice. Aim for lots of water, and a maximum of one coffee (or other caffeine drink) per day.
Foods to Avoid in Phase 2
Phase 2 of the South Beach Diet discourages intake of fatty meats, saturated fat and foods high in refined or natural sugar. Try to avoid:
- Fatty meat and poultry
- Butter and coconut oil
- Whole milk
- Foods made with refined flour or sugar
- Honey, maple syrup, agave nectar
- Fruit juice
- Beets, corn and white potatoes
- Dates, figs, pineapple, raisins and watermelon
- Alcohol other than light beer and dry wine
Sample Meal Plan for Phase 2
- Breakfast: Quick and easy peanut butter oatmeal
- Snack: 1 cup cucumber slices with 1/4 cup hummus
- Lunch: Apple-walnut chicken salad
- Snack: Cottage cheese with cherry tomatoes
- Dinner: Pork fajitas with 1/3 cup guacamole
Benefits of the South Beach Diet
- Weight Loss: The South Beach Diet can be an effective way to lose weight in the short term, particularly due to its emphasis on protein and healthy fats, which can increase satiety and reduce hunger. Many studies have concluded that protein is more filling than either carbohydrate or fat, which might encourage weight loss. There is also evidence that a low-GI diet is more effective than a low-fat diet for weight loss.
- Reduced Insulin Levels: By limiting high-GI carbs, the South Beach Diet can help stabilize blood sugar and insulin levels.
- Heart Health: The diet encourages the consumption of foods that fight inflammation and promote heart health, such as fatty fish, leafy greens, nuts, seeds, and olive oil.
Risks and Considerations
- Restrictiveness: The South Beach Diet can be restrictive, especially in Phase 1, which may make it difficult to follow long-term.
- Nutrient Deficiencies: The diet may be low in certain nutrients, such as calcium and vitamin D, so supplementation may be necessary.
- Gut Microbiota Changes: Weight loss incurred via low-carbohydrate, high-protein diets may increase bacterial fermentation of undigested protein in the gut, leading to adverse changes in the composition of the gut microbiota.
- Fat Intake Concerns: The diet may be overly restrictive with respect to the amounts and types of fats allowed. In addition, it allows potentially harmful types of fat, such as soybean oil and safflower oil, which are extremely high in omega-6 fatty acids.
Glycemic Index and Glycemic Load
Phase 2 of the diet is based primarily on the Glycemic Index (GI). The glycemic index is a ranking of foods based on their immediate effect on blood sugar levels. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Their blood sugar response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. Eating a diet rich in low GI foods helps alleviate mood swings, regulate energy levels, and most importantly, minimize hunger so that there is less tendency to “cheat” or overeat.
The glycemic load (GL) takes the glycemic index into account, but gives a fuller picture than does glycemic index alone. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. It doesn’t tell you how much of that carbohydrate is in a serving of a particular food. You need to know both things to understand a food’s effect on blood sugar. The carbohydrate in pumpkin, for example, has a high GI. But there isn’t a lot of it, so pumpkin’s glycemic load is relatively low.
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Factors that Influence GI and GL:
- Starch Gelatinization. The less gelatinized (swollen) the starch, the slower the rate of digestion.
- Particle Size. Starch that is consumed in it’s whole form has a low GI value.
- Fiber. Viscous fiber (fiber that is thick) slows down the passage of foods and digestion.
- Acid.
- Protein and Fat. Adding protein and fat to a meal tends to cause a delay in stomach emptying, thereby slowing the rate at which carbohydrates can be digested and absorbed.
Tips for Success in Phase 2
- Track Net Carbs: Keep track of your net carbs each day to stay within your daily goal of 75 to 100 grams.
- Measure and Weigh Foods: Get in the habit of measuring and weighing your foods to ensure accurate portion sizes.
- Plan Meals: Be creative when planning your meals to avoid boredom and ensure you are getting a variety of nutrients.
- Keep a Food Journal: Detail what you've eaten and note your hunger level, food cravings, and mood.
- Reintroduce Carbs Slowly: You want to learn your body and see how many carbs you can eat while still losing weight. You can start with introducing one fruit a day for a week, and then go on to include a bowl of steel cut oats for breakfast, or try a tuna sandwich on Ezekiel bread for lunch.
- Focus on Low GI and GL Foods: For optimum weight loss, your best bet is to eat foods that have a low GI and a low GL. If watching the GI and GL of foods is too complicated for you, just pay attention to the GI of foods. Most foods with a low GI have a low GL too.
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