South Beach Diet created by cardiologist Arthur Agatston and dietitian Marie Almon is originally a diet to prevent heart disease. Dr. Agatston see the danger of low fat diet suggested by American Heart Association in 1980 which increase the risk of heart disease, not reduce it; so he create this diet as its substitute.
There are no complicated theory behind this diet; the principle are simple: replacing “bad carbohydrates” and “bad fats” with “good carbohydrates” and “good fats”:
1. Replaced foods that contain heavily refined sugar with relatively unprocessed foods such as vegetables, beans, and whole grains.
2. Eliminate trans fat and saturated fats which contribute to LDL cholesterol and replace it with unsaturated fats and omega 3 fatty acids which will contribute to HDL cholesterol.
The diet is not consist of one golden session to solve all your problem. Instead, it will divide the process into 3 phases where the first two phases are aim to make you familiar with the concept and lose weight at the same time. The 3rd phase is a maintenance phase which will be last for life where you are expected to understand the basic principles and apply it in your every day’s life.
1. The diet is originally created to prevent heart disease; weight loss in only one of its side effect.
2. Low saturated and trans fats; most diet author, nutritionist, or physician will suggest you to minimize consumption of these kind of fats. South Beach Diet food list will help you do that.
3. Fast weight loss feature; up to 13 pounds in the 1st phase.
4. All the foods in this diet is selected based on low Glycemic Index (GI), thus restrict junk food consumption.
5. When you finish 1st phase, the food selection will be broader and doesn’t erase certain food groups.
6. Simple; no calories counting or portion control, just choose your foods from the food list provided.
7. With no portion restriction and complemented with 2 snacks time, hunger definitely is not part of the process.
1. The 1st phase is very strict, limiting the consumption of all carbohydrates completely. Some people believe that the weight loss gained during the phase is all water loss, not fat loss; this will cause you to gain weight again after you resume your carbohydrates intake.
2. Various side effects; during the strict phase 1, there are lots of side effects, including fatigue, dehydration, lack of vitamins and minerals, and weakness.
3. Using GI to determine good and bad foods is not approved by all the experts in medical community. This method is still controversial because it will remove any food with high GI even when the food is nutritionally beneficial.
4. The diet doesn’t include proper instruction on exercising; this make some dieter wondering about the importance of exercise in South Beach Diet.
5. The diet will make your kidney work harder since it contain high protein intake.
6. Require extra cost; especially on the first phase since the high protein foods are more expensive than the carbohydrates foods.
7. This diet doesn’t put vegetarian or people who can’t eat dairy products into consideration; it forbid soy for the first two weeks and we all know that vegetarian use soy product as meat substitute. Most of the snacks suggested also contain of dairy products.
8. The fist and second phase consist of very limited food choice that can make you get bored really quickly if the cook is not creative.
9. Preparing the meals using the suggested recipes usually takes a lot of time and complicated process.
South Beach Diet is only one of many alternatives when you decide to pick a weight loss program. Put the pros and cons into consideration, you should have known whether it is good for you or not. The main issues I want to focus here is the diet offer lifetime maintenance, which is great; but it is not put consideration into the importance of exercise in a healthy diet, which is bad.
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