Does South Beach Diet Really Work – Discover The Real Truth Now!

south beach diet for weight loss

The South Beach Diet or Diet of the South Coast officially appeared in 2003 and has since been at the very top of the popular weight loss diets. Created by the American cardiologist Dr. Agatston, South Beach Diet from the outset promises great results.

As its goal at the start was not exclusively for weight removal, but the health of the heart, the side effect (weight loss) was intrigued by the whole world. On the official website “south beach diet” it is claimed that you can lose 7 kg for 14 days with an accent for fat on the stomach.

I admit I were interested, these announcements seem to be really promising. But does south beach diet really work? Keep reading to find out.

The concept of The South Beach Diet

According to Dr. Agatston, the diet of the southern coast is not focused on a low-calorie diet, but on the consumption and selection of carbohydrates and fats that are good for our organism.

In practice, the South Beach diet is restrictive in the first two weeks, on carbohydrate intake, after which its menu is enriched with foods containing carbohydrates but also a low glycemic index.

The practice of following GI is not only characteristic of her, but the South Beach Diet follows the principles of many other diets for weight loss.

Explanation: After the meals, the carbohydrates that we bring with food, are metabolized into sugars, which by absorption raise their blood levels.

The answer to this comes from the pancreas because the hormone insulin is released, whose task is to eliminate excess sugar. White flour, pastries, bread, corn flakes, potatoes cause a sudden rise in blood sugar immediately after consumption.

Large quantities of insulin are released which eliminate them quickly, which is not good because it leaves you without energy, after which you are very hungry and you eat again and again. All listed foods have a high glycemic index, and the South beach diet explicitly forbid them.

As the worst consequence of eating foods with high GI is that you will become resistant to the effect of insulin, which is by no means good because it stores fat, especially in the stomach area.easy diet for weight loss

The low glycemic index contains integral pasta, integral bread, and whole grain cereals. These foods provide a steady flow of energy while releasing sugar.

The feeling of satiety lasts longer, you are not constantly hungry, and therefore you do not migrate. The chance to become resistant to the effect of insulin is very small, but its body allows unhindered burning of fat.

South beach diet, therefore, orders exactly such foods with a low GI, for losing pounds and healthy weight loss. What’s the situation with fats?

Fats are included, but those are healthy unsaturated fats such as nuts and olive oil. Foods rich in fatty acids are avoided. The diet of the southern coast is divided into 3 phases.

South Beach Diet – First Phase

In the first phase, it is forbidden to consume the following foodstuffs:

  • rice
  • potato
  • pasta
  • sweets
  • bread
  • fruit
  • milk
  • cookie
  • cakes
  • ice cream
  • alcohol
  • sugar

Vegetables that have a low GI are allowed, but they are not in the focus of the diet of the southern coast, even in this first stage, but also in the low-fat meat: fish, chicken, eggs, low-fat cheese, olive oil and nuts. Food rich in proteins.

South beach diet, the first phase lasts for 14 days. This is definitely the hardest and the hottest stage in which we completely remove processed carbohydrates from everyday nutrition. A very good result ranges from 4 to 6 kg less in 14 days.

South Beach Diet – Second Phase

Slowly introduce healthy carbohydrates into food. Fruits are included, whole grain cereals, whole grains as well as low-fat dairy products. The second phase is not as intense, but kilograms of 500g to 1kg per week is lost. You continue your phase until you reach ideal weight.

South Beach Diet – Third Phase

Introduce more food into a diet, and weight stabilizes, but you stick to the basic postulates. It can be said that diet without carbohydrates with a high glycemic index, which lasts for a lifetime, can begin.

A Menu of The Southern Coast Diet

  • There are no limitations in quantity and size of portions.
  • Satisfy your appetite, eat 3 main meals and 2 snacks per day.

South Beach Diet Recipes

I’ll give you a few examples for each phase of this diet:

South Beach Diet Lunch – Salad with Tuna – (Example of Lunch in 1 Stage)

  • can of tuna of 180 grams (in water)
  • Finely chopped cucumber (1/3)chose the best low fat food
  • one-third of chopped tomato (1/3)
  • chopped celery (1/3)
  • finely chopped avocado (1/3) or a young cheese as a replacement
  • chopped radish (1/3)
  • a cup of green salad also finely chopped


  • cold olive oil (4 tablespoons)
  • Lemon juice two tablespoons
  • garlic onion – chopped
  • half spoon of pepper

Preparation of meal:

In a glass bowl, lay the layers of tuna, then cucumber, tomatoes, above the avocado, celery, radish and put a green salad on top. Sprinkle over the salad, mix well, serve and eat fresh.

South Beach diet breakfast in the second stage

  • 1/2 grapefruit
  • a piece of integral bread and low-fat cheese (30 grams)
  • Unsweetened coffee with no caffeine or tea (it can with low-fat milk)
  • for snacks, you can use yogurt with a percentage of fat up to 1%

South Beach Diet Experiences

The experience of the participants is that in the first phase they lose from 4 and up to 7 kg in 14 days, while in the other they are significantly less than 1 kg per week. How every beginning is difficult is confirmed by South Beach Diet. We need a severe persistence and the willpower in the first phase.

We will all agree that in the first 14 days there are considerable restrictions and limitations when carbohydrates are at stake. All this can lead us to weaknesses and feelings of malady in the physical sense. Psychological problems are also not excluded.

To prevent this all, the South Beach diet recommends taking effervescent tablets, due to the balance of minerals and vitamins in the body.

In the first 2 weeks, eliminating fruits and vegetables does not include fibrous foods that are an excellent digestive regulator, so that problems are not excluded in some cases. In phase 2, plant fibers in whole grains are intake, as well as iron, B vitamins and milk contain necessary zinc and calcium.

Nutritionists and fitness trainers disagree with the idea that a particular diet can be directed to only one part of the body and that it only takes away the fat on the stomach.

However, overall weight loss completely reduces the volume of the waist. Controlled weight loss is, on the other hand, an excellent prevention of diabetes and heart problems.

Advantages and Disadvantages of Diet


The advantage of the South Beach Diet is that it gives pleasure to a sudden loss of weight. The diet recommends the ingestion of non-fat proteins, integral grains, and ejection of simple carbohydrates through desserts.
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The diet is rich in proteins, and poor in carbohydrates, which disrupts the recommendation for a balanced entry of these macro-nutrients.

The imbalance in their input also leads to a lack of vitamins and minerals in the long-term stay on this diet.

Folic acid deficiency, vitamin C and B group may occur. In the diet will be a higher proportion of degradation products of proteins or amino acids, which can lead to distortion of the acid-base balance.

Opinion of Nutritionists

South beach diet, especially in the weight loss phases, is rich in proteins, and poor in carbohydrates, which disrupts the nutritional setting of the correct ratio in introducing the macronutrients.

Weight can only be reduced with a lower energy intake than consumption, so all such additional changes in the distribution of the macronutrients can only be harmful to the body in the long run.

High protein intake can damage the function of the kidneys, promote the formation of gout, disrupt the intestinal flora, and thus digestion. If a sufficient amount of vegetables is not entered with a high intake of protein foods of animal origin during the diet, the occurrence of the constipation is possible. It is commendable that the diet advocates the addition of olive oil.

Expert’s Note:

Renal and gout patients should not be on this diet. It is recommended to consult with an expert and supplement vitamins and minerals in the long-term adherence of this diet.


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