With an ever-growing list of fad diets found on the internet, it’s hard to actually know what works, what doesn’t, and what is complete fiction. It seems like every minute a new obscure item is deemed a “superfood”, while a different celebrity endorses some new powdered drink. There’s actually an overload of information and a lot of use of “buzzwords” that get you to click and fall into the trap of whatever is being sold.
As a student studying to be a registered dietitian, we’ve been required to investigate some of these fads and actually look into the research behind them (if there even is any). Last semester we each chose a different diet to look into and I found myself intrigued by the South Beach Diet. I did live in Miami for four years, so the name caught my eye and I realized I had heard of this diet but didn’t actually know much about it. You’ll be happy to know that I’ve done all the dirty work for you and found out what the South Beach Diet is really all about, and how much change you can actually expect to get out of it.
Check out my “Lighting Talk” on the South Beach Diet here:
The South Beach Diet: What is it?
Often referred to as a modified low-carbohydrate diet, the South Beach Diet aims to “change the balance” of the foods you consume to promote weight loss. Developed in 2003 by a cardiologist by the name of Dr. Arthur Agatston, the main framework is a three-phase plan focusing on low amounts of carbs and low glycemic index* foods.
*Low glycemic index foods are foods that are digested more slowly and therefore, when the carbohydrates are broken down they won’t cause a spike in blood sugars. Some examples of low glycemic index foods are whole grains, sweet potatoes, and many different types of vegetables.
On the South Beach diet, the goal is to balance these “healthier” carbs with lean proteins and healthy fats, which in theory should promote weight loss. The diet is also often recommended for those with diabetes because of the emphasis on low glycemic index foods.
The Three Phases
The South Beach Diet is set up in three phases, each with their own set of guidelines.
Phase One
The first phase of the diet lasts about two weeks. During this time, virtually all carbs should be cut out of your diet. No breads, grains, rice, pasta or fruit. You’re not allowed to have juices or alcohol either. You should instead focus on lean proteins, healthy fats, and high-fiber vegetables. Low-fat dairy products are allowed, depending on your preferences (in my opinion, I would avoid cheese and only eat dairy that’s absolutely necessary or “healthy” like yogurt). So get acquainted with your favorite high-fiber veggies, your nuts, seeds, and avocados, and lean proteins of all kinds. Don’t worry, it’s only two weeks!
Phase Two
There’s no specified amount of time to be in this phase, and it’s a little vague, but the second phase guidelines should be followed until you reach your “goal weight”. During this time, you can reintroduce carbs, but try to stick with only the complex carbohydrates like brown rice, whole grain breads, and whole wheat pastas. Incorporate a wide variety of vegetables and bring fruit back into your diet. Keep focusing on those lean proteins and healthy fats, too.
Phase Three
Often referred to as the “maintenance phase”, the final phase has no end-date. It’s up to you how long you want to stay a part of this loose South Beach Diet phase because it’s essentially just trying to stick to the guidelines as much as possible but allowing anything in moderation. It’s completely up to your own discretion how strict you actually want to be, and how long you want to follow the diet, although most of the diet is accomplished in the first two phases.
What Does the Research Say?
There certainly aren’t too many studies that focus solely on the long-term effects of the South Beach Diet, but quite a few studies compare it to other popular diets such as the Atkins diet. Because there aren’t a ton of studies to support or refute the claims of the diet, we can’t fully accept or deny it. But it’s always helpful to have a more educated outlook on it so you can make more informed decisions.
One study compared the sufficiency of common nutrients in a few popular diets. By looking at 27 micronutrients that are essential to sustaining a functioning body, the study found that the South Beach Diet was only 22.22% sufficient, only delivering 100% of the recommended daily intake for a handful of nutrients. Based on the diet’s guidelines, in order for the diet to be sufficient in all 27 micronutrients, a person would need to consume over 18,000 calories a day in the South Beach Diet-approved foods, which is just completely unreasonable. There is, however, a very big possibility that the average person’s diet is already insufficient in many of these nutrients, and all of the other diets looked at in the study were also insufficient.
Other research has shown that the South Beach Diet can help improve your cholesterol levels. Those on the South Beach diet saw lower total cholesterol and lower “bad” cholesterol, while also seeing a slight increase in “good” cholesterol. One study found that the diet actually showed less intake of cholesterol, total fat, and saturated fat than the Atkins diet, which is good news!
While the SB Diet is typically recommended for those with heart disease risk because of the positive effect on cholesterol levels, it still doesn’t perform quite as well as the American Heart Association’s “gold standard” heart-healthy diet. But hey, that’s a pretty high standard and eating a little healthier can only help in the long term. On the bright side, all of those low glycemic index foods are definitely beneficial, and it was found that diets that have more high glycemic index foods actually decrease the “good” cholesterol.
What’s the Verdict?
In my opinion, diets that encourage healthy eating patterns instead of completely restricting food groups are always better in the long run. Sure, you have to be strict for the first phase of two weeks, but after that it’s all about changing the way you choose foods to eat. It’s definitely no miracle diet, because those don’t even exist, but I would sooner hop onto this trend than try an ultra-restrictive diet like Keto or paleo.
Obviously consult your doctor about health concerns, but the South Beach Diet has some pretty solid evidence of actually causing positive change within the body that can help keep you healthy. I would advise anyone to just be careful of determining a “goal weight” for the second phase, because choosing an unrealistic or unhealthy goal weight is never a good idea and it might be best to ask your doctor what weight you should be aiming for.
Whether you’re actually hitting up South Beach, just trying to shed a few pounds, or trying to keep your blood sugar on track, give the South Beach Diet a try and let me know how it goes!
References:
Atallah, R., Filion, K. B., Wakil, S. M., Genest, J., Joseph, L., Poirier, P., Rinfret, S., Schiffrin, E. L., & Eisenberg, M. J. (2014). Long-Term Effects of 4 Popular Diets on Weight Loss and Cardiovascular Risk Factors. Circulation: Cardiovascular Quality and Outcomes, 7(6), 815–827. https://doi.org/10.1161/CIRCOUTCOMES.113.000723
Calton, J. B. (2010). Prevalence of micronutrient deficiency in popular diet plans. Journal of the International Society of Sports Nutrition, 7(1), 24. https://doi.org/10.1186/1550-2783-7-24
Walker, C., & Reamy, B. V. (2009). Diets for Cardiovascular Disease Prevention: What Is the Evidence? American Family Physician, 79(7), 571–578. https://www.aafp.org/afp/2009/0401/p571.html
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