The South Beach Diet and the Slow - Carb Diet

The South Beach Diet is an eating program based on; good carbohydrates and bad carbohydrates, good fats and bad fats, and uses the glycemic index as a point of reference. The South Beach Diet was conceived by Dr. Arthur Agatston, a cardiologist, whose intention it was to help his heart patients. They weren't doing well on the customary American Heart Association diet. They were getting heavier and their blood chemistries weren't getting any better. He set out researching different diets and nutrient - rich foods, getting his patients to eat healthier, so they could avoid heart attacks and strokes. The result of his research brought about The South Beach Diet, which his name is now synonymous with.

The Glycemic Index

To understand the principle behind the South Beach Diet, it is important to understand the role of the Glycemic Index.

The Glycemic Index uses a scale of 1 - 100 which measures the increase in blood sugar and rise in insulin levels following the consumption of food, and how quickly a specific food is converted to glucose in the body. The higher value a food is given, the quicker it causes a rise in blood sugar levels; with, of course, pure glucose given a 100.

The theory behind the Glycemic Index is to help people identify the foods that elevate blood sugar levels.

The South Beach Diet

There is no counting of calories on the South Beach Diet, nor is there portioning of sizes. Sugar rich carbohydrates are taken off the menu, along with rice, potatoes and vegetables that have a high level of sugar, such as corn. Bad fats, which are the saturated and trans fats, as these are the fats associated with heart disease.

The South Beach Diet has three phases. In all three phases you eat three meals a day, along with a mid-morning and mid-afternoon snack. After you get into Phase II, you can even have a dessert after dinner if you so choose.

Phase I

This phase is for two weeks, and is considered by many to be the hardest part of the diet. It is during this two week period that you will be getting the bad carbs and fats out of your body, and training your body to react differently to the foods you eat. Foods that are moderately high or high on the Glycemic Index are out; that includes dairy (not cheese), sugar, bread of all kind, fruit, grains and cereals. According to Dr. Agatston, it is during this phase, your body will loose its insulin resistance and begin to use excess body fat; causing many people to loose between 8-13 pounds.

You will eat adequate portions of meat, fish, eggs, cheese and nuts. This is not all you eat. You will have salad with your meals, along with vegetables that are low on the Glycemic Index.

Phase II

After your two week Phase I period, you can gradually start to add dairy, whole grain breads, fruits, grains and cereals back into your diet. You must still be watchful, and make sure the foods you eat are relatively low on the Glycemic Index. You still have weight to loose, so you don't want to over-do it.

You will stay in Phase II until you have lost down to your desired weight.

Phase III

This phase is the maintenance phase of the South Beach Diet, and you can remain here as long as you desire. It is just a matter of being watchful of the foods you eat. It is also during this phase that you can be a little bit risky about the foods you eat.

Normally, I do not consume much food that is real high on the Glycemic Index, but my absolute favorite fruit is watermelon. Once in awhile, I just have to have some. Since it is 72 on the 'Index,' I only indulge once in a while.

In this phase, foods high on the Glycemic Index are not forbidden on the South Beach Diet, but it is discouraged that they be consumed very often.

I recommend, that if you are considering the South Beach Diet; buy the book, "The South Beach Diet" by Dr. Arthur Agatston. It is well written and easy to follow. I find that it makes it a little easier when you can keep a book around for a guide.

Resources:

Dr. Arthur Agalston; "The South Beach Diet" by Rodale Press

"Personal Trainer Manual" American Council on Exercise

http://www.nutritiondata.com/topics/glycemic-index

http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html

http://www.weightloss-diettips.com/south-beach-diet.html

http://www.southbeachdiet.com