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South beach Diet: Advantages, disadvantages and What to eat

Overview | Benefits | Disadvantages | What to eat | What to avoid | Caution

South beach Diet: Advantages, disadvantages and What to eat

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What is South Beach Diet?

The South Beach Diet has been admired for over a decade.

It is a low-carb diet that has been accredited with generating rapid weight loss without hunger, all whilst promoting heart health.

On the other hand, it is also been condemned for being a restrictive "fad" diet.

South Beach Diet, which is loaded with low-glycaemic-index carbs, lean proteins and unsaturated fats.

What are the benefits of South Beach Diet?

  1. Maintain an ideal body weight for the long term
  2. Avoid diabetes
  3. Achieve normal cholesterol and blood fat levels
  4. Prevent hypertension
  5. Very simple
  6. Low in saturated fats
  7. Emphasizes healthy eating patterns
  8. Encourages individual experimentation

What are the disadvantages of South Beach Diet?

  1. Low carbohydrates
  2. Lack of supporting evidence
  3. Very restrictive first phase
  4. Some inconsistencies
  5. No evidence for weight loss
  6. Possibly not enough structure
  7. May contribute to disordered eating

What to eat for South Beach Diet?

Phase 1

  1. Lean Protein
  2. All vegetables are allowed except beets, carrots, corn, turnips, yams, peas, white potatoes and most types of winter squash.
  3. Legumes
  4. Almonds 
  5. Cashews
  6. Macadamia Nuts
  7. Pecans 
  8. Pistachios 
  9. Walnuts
  10. Flaxseeds 
  11. chia seeds 
  12. sesame seeds 
  13. pumpkin seeds
  14. Monounsaturated oils, such as olive, canola, macadamia and avocado oils
  15. Vegetable and seed oils, such as corn, flaxseed, grapeseed, peanut, safflower, sesame and soybean oil

Phase 2 and 3

  1. Fruits
  2. Whole Grains and Starchy Vegetables

What to avoid for South Beach Diet?

Phase 1

  1. Fatty meat and poultry
  2. Butter and coconut oil
  3. Whole milk
  4. Foods made with refined sugar
  5. Honey, maple syrup and agave nectar
  6. Grains
  7. All fruits and fruit juice
  8. Beets, carrots, corn, turnips, yams, peas, white potatoes and winter squash
  9. Alcohol

Phase 2 and 3

  1. Fatty meat and poultry
  2. Butter and coconut oil
  3. Whole milk
  4. Foods made with refined flour or sugar
  5. Honey, maple syrup, agave nectar
  6. Fruit juice
  7. Beets, corn and white potatoes
  8. Dates, figs, pineapple, raisins and watermelon
  9. Alcohol other than light beer and dry wine

Caution

You should consult a qualified dietitian before starting South Beach Diet for best individual results.

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