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The South Beach Diet - A Twist on Low-Carb Eating

In the ever-growing list of weight loss diets that a person can choose from, the South Beach Diet has arisen as one of the most popular choices. With low carbohydrate dieting becoming so popular, the South Beach Diet takes this popular trend and puts a different twist on it - with the goal of offering a more balanced and nutritious way of eating low-carb while still losing weight.

The South Beach Diet works on the premise that not all carbohydrates or fats are created equal. All carbohydrates raise the body's blood glucose levels, but some do this much more slowly than others. The foods with carbohydrates that raise the blood glucose levels more slowly are said to have a "low glycemic index". Without going into a lengthy medical explanation, most nutritionists agree that these are the preferable type of carbohydrates because they keep blood sugar levels more even. In dieting, foods with a low glycemic index are usually digested more slowly, and help curb hunger and food cravings.

Fats that do not raise the blood cholesterol level, or even help to lower it, are the preferred type on this diet.

On this premise, The South Beach Diet steers the dieter toward eating nutritious meals that include plenty of lean protein and moderate amounts of good carbohydrates and good fats. Eating foods and combinations of foods that keep the body feeling full longer, reduce cravings, and keep energy levels high results in a steady weight loss and an increased feeling of wellness.

The South Beach Diet does have an initial period of severe carbohydrate restriction, called "Phase 1". During this two-week period, which is designed to get the weight loss started and the body accustomed to low-carbohydrate eating, you are only allowed to eat lean meats, low-fat cheeses, eggs, some nuts and low-glycemic vegetables. Some dieters lose up to 13 pounds in this initial period, but the average weight loss is about 8 to 10 pounds.

After Phase 1 of the South Beach Diet is Phase 2, where the dieter slowly starts to introduce small amounts of complex carbohydrates (good carbohydrates) and a little bit of the healthier fats. It's in this phase that dieters will find out how many carbohydrates and fats that they can eat and still lose about 1 to 2 pounds a week. For this, dieters need to pay close attention to how their bodies are reacting to the introduction of carbohydrates and fats, and adjust accordingly if they see that the weight loss is stopping. That is why there is such emphasis on introducing these two types of food slowly, and in small amounts. After a while it becomes second nature to the dieter to know what and how to eat to keep losing weight.

The third phase of the South Beach diet concentrates on weight maintenance. Obviously, more carbohydrates and fats would be allowed, and once again dieters need to pay close attention to detail to make sure that their weight is staying within an acceptable range.