The South Beach diet

The South Beach diet was devised by an American cardiologist and is based on eating 'good' fats and carbohydrates. It’s effective and good for your health. The diet works in phases and you have to watch the amounts you eat (without counting calories). It’s a lifestyle change and a diet in one.  


How it works
There are three phases: the first (strict) phase lasts for a maximum of 2 weeks, during which all starch and sugar (cereals, potatoes, rice, fruit and alcohol) is cut out and replaced with protein (eggs, meat, fish and vegetables). This is followed by a second phase during which you gradually reintroduce the first banned group of foods back into your diet. Of these, you start with foods with the lowest GI (glycaemic index) which don’t increase your blood sugar levels very much (certain types of fruit, bread and wholegrain cereals). When you reach your target weight, you move on to the final phase, which should last for the rest of your life and maintain a healthy weight. The secret is in the choice of food. With your new food habits, you can tell the good fats and sugars from the bad, select foods with a low glycaemic index, and choose healthier vegetable protein and fat.
- Good sugars are natural sugars in their original state (found in fruit, vegetables and wholegrain cereals).
- Good fats are vegetable fats, because the body finds them useful (olive, grapeseed, rapeseed and nut oil, and oil from oily fish).  
- Bad sugars are over-refined sugars, found in white flour, potatoes, white sugar, sugary products, processed desserts and alcohol.
- Bad fats are saturated fats, which are bad for the cardiovascular system. These are animal fats contained in butter, cream, fatty cheese, whole milk and fatty meat.  

A typical day in Phase 1
Breakfast: Eggs and vegetables
Snack: Low-fat cheese
Lunch: Salad, chicken breast, soup, light yoghurt
Snack: Vegetables or chicken breast or light cheese (mozzarella or cottage cheese)
Dinner: Fish, chicken or lean meat, as much veg as you want, light dairy produce

Results
Phase 1 can see you lose 3 - 4 kilos in 2 weeks (particularly from the stomach). During Phase 2, you can expect to lose 500g - 1 kg per week. Phase 3 will stabilise your weight for the long term.  

Plus points
It’s a simple and non-restrictive diet with a large array of foods to choose from.
You won’t get hungry because you eat ‘normal’ portions and you’re allowed light snacks.
There’s no point in counting calories.
This diet can help you develop long-term healthy eating habits and maintain a healthy weight without putting all the weight lost in the first two phases as soon as you come off the diet.

Drawbacks
You can’t eat out on the South Beach diet because too many refined foods are cut out.