The South Beach diet is one of the most popular eating regimens that have emerged in recent years, whose goal is to reduce body weight to people who practice it and also instill healthy eating habits.
In the following article, we explain what this diet consists of, how it is done and its health benefits.
What is the South Beach Diet?
The South Beach diet is characterized as a low-carbohydrate diet aimed at losing body weight. This diet was created by cardiologist Arthur Agatston in 2003 and its name comes from a well-known area of Miami.
To highlight: In this diet , proteins and healthy fats stand out as the main source of energy and with a low presence of carbohydrates . The consumption of healthy carbohydrates is regulated through your choice by the glycemic index and glycemic load.
This diet is structured in three phases, each with its own characteristics and its own goals. The South Beach diet can improve general health, and can mainly prevent diseases of cardiovascular origin.
Note: The South Beach diet is part of a scheme of healthy habits that, together with sports activity, will serve to build a healthy lifestyle.
How do you do the South Beach diet?
This diet is based on a 3-phase protocol , each with a particular focus and defined purposes. Here we briefly describe them:
1. Phase 1
This phase 1 or phase of detoxification , has as its main characteristic that it is a hyperproteic period, that is, that people who want to do this diet can eat for two weeks the amount they want of lean proteins such as meat, fish, shellfish, eggs and soy products.
Vegetables and vegetables rich in fiber are also allowed (with the exception of potatoes or potatoes, sweet potatoes, carrots and pumpkins due to their high glycemic index), low-fat dairy products and avocados, olive oil, nuts and seeds, which They are foods rich in unsaturated oils.
In contrast, foods such as pasta, rice, bread, alcoholic beverages and fruits or fruit juices are prohibited.
Note: The purpose of this phase is to suppress the desire for foods rich in sugars and refined flours and to lose between 3 and 6 kilos of body weight .
2. Phase 2
As in the first phase, in this phase 2 the aim is to achieve a weight loss of the same magnitude, but with a slower weight loss process since foods that were limited in the first phase such as bread, pasta and rice are included. whole wheat, as well as fruits and more vegetables.
Staying in this phase is until the target number of pounds of body weight is lost. Foods with a low glycemic index and low glycemic load should be selected.
To highlight: It is recommended in any of these phases, to eat at least 5 meals a day to avoid the effects of anxiety attacks due to hunger.
3. Phase 3
In this maintenance phase, it is intended that you have full control of what you consume , taking into consideration that you have already become aware during your stage in phase 1 and phase 2 and have formed a healthy eating habit.
Note: Remember that the characteristic of this diet is that it is low in carbohydrates and high in fiber, quality protein and healthy fats with a view to losing weight comprehensively.
You should avoid eating processed and ultra-processed foods, junk food, frozen and canned foods, as well as foods high in saturated fat and added sugar.
What are the health benefits of the South Beach Diet?
The South Beach diet, due to its nutritional characteristics, provides some important health benefits that we will mention below:
1. Reduces the risk of heart disease
From the start of Phase 1 of the South Beach Diet, the benefits for heart health are apparent. The consumption of vegetables and greens provides the diet with a significant load of antioxidants, vitamins, minerals, fiber and healthy fats. (1)
You should know: Antioxidants can prevent arteriosclerosis, a condition in the circulatory system that causes high blood pressure, heart attacks, cardiac arrhythmia, among other pathologies.
On the other hand, dietary fiber and healthy fats regulate the presence of bad cholesterol in the blood, and some of these foods provide potassium , a mineral that stimulates vasodilation of blood vessels, favoring blood circulation.
2. Improves cholesterol and triglyceride levels in the blood
Foods in any of the three phases of the South Beach Diet improve triglyceride and cholesterol levels in the blood. This occurs, as previously mentioned, thanks to the contribution of vegetable fibers, polyunsaturated fats and antioxidant compounds.
To highlight: Dietary fiber improves the absorption of nutrients and also regulates the absorption of fats through the intestines, reducing the presence of cholesterol and triglycerides in the blood. The antioxidants present in the South Beach diet reduce the presence of bad cholesterol in the blood. (two)
3. Lowers the risk of diabetes
In the same context, the South Beach diet reduces the risk of degenerative diseases such as type 2 diabetes , a pathology that occurs due to the high presence of glucose in the blood. (3)
This happens thanks to the fact that the nutrients and antioxidant compounds present in the diet of this diet reduce the risks of suffering from insulin resistance on the one hand, and the presence of fiber regulates the absorption of sugar through the intestines.
4. Helps prevent strokes
With the reduction of calories due to its low content of saturated fats and the help of antioxidants, the South Beach diet prevents the accumulation of bad cholesterol in veins and arteries, including those that feed blood and nutrients to the brain, avoiding the possibility of strokes. (4)
Note: It must also be taken into account that the foods in this diet contain vasodilator compounds, which contribute to a more efficient circulation of blood to the brain, guaranteeing the availability of the necessary nutrients for brain function.
5. Contributes to weight loss and maintenance
With the benefits mentioned above, the South Beach diet, carried out according to the proposed protocol, guarantees a sustained weight loss during the first two phases.
The third phase guarantees a maintenance process of both the lost body weight and the habits acquired during the initial stages. In addition, we must remember that this diet is based on the reduction of refined carbohydrates, nutrients that cause obesity in many people.
6. Helps control anxiety about eating
This diet does not have restrictions regarding the size or quantity of the portions that have to be eaten , since this diet is not based on caloric control.
In addition, the vegetables that make up this diet contain a lot of fiber, which contributes to that feeling of satiety necessary in these periods.
What are the risks of the South Beach diet?
Due to the decrease in some nutrients in this diet, some problems may arise at an organic level. We mention some of them below:
1. Ketosis and ketoacidosis
Due to the restrictions on the consumption of carbohydrates, the body has to use fats by converting them into compounds called ketone bodies to use them as the main source of energy. Ketosis can cause headache and constipation.
To highlight: The presence of excess ketone bodies in the blood causes ketoacidosis , another different state in which the blood becomes acidic and can cause dry mucous membranes, reddening of the skin, frequent urination and thirst, among other symptoms . (5)
2. Decreased Thyroid Hormones
It has been described that the carbohydrate restrictions of this diet can cause important changes in human metabolism, which could affect your thyroid, triggering failure in the production of thyroid hormones.
3. Increased cortisol levels
Another of the risks that can occur, due to metabolic changes in the body, is the increase in cortisol levels, consequently causing stress, both mental and physical.
Important: All dietary regimens must be carried out under medical supervision.
Key Findings
- The South Beach diet is based on the restriction of foods high in refined carbohydrates and the intake of quality protein and healthy fats.
- Your goals are based on losing body weight and acquiring a healthy lifestyle.
- The South Beach diet is structured in three phases with different purposes.
- This diet favors the health of the heart, brain and digestive system.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.