The South Beach Diet clarifies what is good and bad food

The South Beach diet concentrates on the consumption of food containing what are considered "good fats" and "good carbohydrates" for a heart-healthy eating plan. The diet plan was developed by cardiologist Arthur Agatston of Miami, Florida. The diet is detailed in a book that is available.

The good and the bad

The promotion of "good fats" and "good carbohydrates" and the discouragement of "bad fats" and "bad carbohydrates" aims to reduce your risk of heart disease and avoid insulin resistance syndrome. Saturated fats and trans fats are considered bad fats and are avoided in the diet. These fats increase your risk for heart disease. Bad carbohydrates are those found in foods with a high glycemic index and are absorbed very fast by your body. This can create insulin resistance syndrome, which hinders insulin's job of converting sugars and fats.

Good carbohydrates are high in fiber and can be absorbed slowly by the body. An example of a preferred carbohydrate in this diet is brown rice. Good fats are those with monounsaturated and polyunsaturated fats and omega-3 fatty acids such as fish.

South Beach diets consists of three phases, through all of which, the bad fats and bad carbohydrates are avoided. Phases of the diet are as follows:

• Phase 1 - Sweets, breads, potatoes, fruits, grains and cereals and other foods with a high glycemic index are avoided, to reduce insulin resistance. Dairy and saturated fat are also excluded.
• Phase II - Carbohydrates such as fruits and whole grains are gradually increased, but consumed in small amounts.
• Phase III - Three servings of fruit and three servings of whole grains a day, lots of protein and vegetables, with bad fats avoided.

The first phase last two weeks before phase II begins. Phase II is continued until the follower of the diet reaches their weight goal. Phase III is then followed in order to maintain the weight and avoid gaining any back. Six meals a day are encouraged - three main meals with snacks in between. South Beach Diets do not concentrate on calorie reduction.

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