Table Of Contents
- 1 Who Is Dr. Arthur Agatston
- 2 The South Beach Diet
- 3 What is the Glycemic Index
- 4 Observations
- 5 Stages of the South Beach Diet
- 6 The South Beach Diet Supercharged
- 7 Some Free Foods
- 8 Extras
- 9 How big is my south beach diet serving size
- 10 Stage 1 foods that are included in the diet.
- 11 Foods To Avoid In Stage 1 Of The South Beach Diet
- 12 What to eat in Stage 2 and 3
- 13 Foods to avoid in stage 2
- 14 The following is a small sample of each stage:
- 15 Benefits of the South Beach diet
- 16 Conclusion
So which fad diet was developed by celebrity doctor Arthur Agatston well the answer is simple, and you probably heard it alot you just didn’t realize it. The diet is Called South Beach Diet. Originally called the Modified Carbohydrate Diet, the plan was renamed the South Beach Diet after the South Beach neighbourhood in Miami Beach near Agatston’s practice. 
In this article, we will be going in-depth into the south beach diet, dissecting it from top to bottom. We will see if it’s as good as they say or is it just another Fad diet that will go away eventually.
Who Is Dr. Arthur Agatston
The celebrity doctor was born on 22 January 1947 he is an American cardiologist who is most renowned for the south beach diet. Still, on the other hand, he published scholarly papers in the field of noninvasive cardiac diagnostics.
His scientific research let him proclaiming the Agatston Score which is a measure of coronary artery calcium in layman’s terms(how much calcium you have in your blood)
He received his MD at the New York University school of medicine in the year 1973 he then completed his cardiology fellowship at NYU
The South Beach Diet
The father of the south beach diet doctor Arthur Agatston invented it in mid-1990 after some credible published article stated that he observed some patients on the Atkins diet had extreme weight loss, but those on I carb diets struggled to lose weight.
It only became quite famous in a book with the same name he promoted in 2003 the craze quickly caught on, and the book became a bestseller almost overnight.
The south beach diet website says “We take the best of keto and make it easier to followwith a low-carb, healthy-fat approach”.
At the core of the south beach, diet is its values, namely the emphasis on eating food with a low glycemic index and classifying carb and fats as useful and or bad.
There are sensible ways that are proven techniques on a diet but also other ways that are not yet verified by science. We will be going through all of them.
What is the Glycemic Index
The core belief of the south beach diet is based on the glycemic index, but what is this index all about let’s have a look.
The GI is a relative way of ranking carbohydrates in the food according to how they affect blood glucose levels in the human body. Have you heard the saying, not all food are created equally well this is what they mean
Carbs with lower GI 55 or less are much more slowly digested and metabolized and are released into the bloodstream at a slower pace. Eventually, insulin levels can be controlled with low GI foods as you won’t have that spike in blood sugars.
As Dr. Arthur Agatston was a cardiologist and observing the patients on the Atkins diet, he wasn’t happy with the enormous amounts of saturated fats that were allowed on the menu, especially if it came to his patients who most often had heart problems. He was also a firm believer in high fiber foods and didn’t believe that you have to restrict these kinds of fruits and whole grains
The doctor wanted to create some sort of diet that can help his patients lose weight quickly and help diabetic and prediabetic lose ways without the risk of any kind of heart disease.
He then developed the south beach diet with all these factors in mind.
Stages of the South Beach Diet
The diet consists of three stages. The first two stages are for weight loss, and the third stage is for maintaining the weight that you lost. We will look at all three stages now.
This stage should last about 14 days he is also the toughest stage of all constricting your diet to all sorts of fruits and grains the weight loss expectancy is between 5 to 13 pounds in this stage you will consume three meals per day plus two compulsory snacks all food must be a mixture of lean meats and
The definition of stage one is to become wary of sugar, trying to cope with the cravings of sugary foods and starch. The snacks are essential in this stage to eat them even if you don’t feel hungry will significantly reduce the hunger at your next meal, making you eat less.
On day 15 you start the second stage in your journey to weight loss before you begin the south beach diet you must have had a goal weight in mind well the second stage helps you achieve this desired goal staying on the second stage until you reach your goal weight is the primary function of stage 2
Weight loss expectancy is around 1 to 3 pounds per week. All the food you ate in stage 1 is acceptable here as well, including small amounts of useful carbohydrates, those with low GI and fruits.
Some participants in stage 2 worried that they would regain the weight they have lost because of the introduction of carbs.
When you have reached your desired weight you will go to stage 3 keeping the stage 2 guidelines still in place there are no foods that are off-limits and sugary foods are aloud the doctor suggests that if you are starting to gain weight, you must return to stage 1
The South Beach Diet Supercharged
In 2009 the follow-up book called supercharged was released, and like its predecessor, it was an instant hit and became a bestseller as well.
The difference was that Dr. Arthur Agatston added a 3 stage fitness program that goes with the diet making it more accessible for those looking to lose weight.
How much weight can you lose on the diet
- Between 7 to 14 pounds in the first 14 days called stage 1
- Between 1 to 3 pounds in stage 2 or until you reach goal weight.
- It is said that most of the weight you will be losing will come from your stomach area.
Some Free Foods
Free foods – these foods are mostly for snacking and seasoning they are called free food because you can eat as much as you want when you want you can include it as a so-called free food if it has 10 percent or lower calories and no more than one carbohydrate.
Here are a few examples:
- Chicken and vegetable broth
- Lemon juice
- Caspers, herbs
- Mustard but not the honey mustard one only plain.
- Balsamic vinegar or all kinds.
- Low sodium soy sauce
With the south beach diet comes a phrase called extra as everyone knows the phrase is widely used when you want on an additional piece of this or that, and the diet is no exception. With the diet, you are allowed to eat up to 3 extras each day as long as they contain 35 grams of calories or less and 3 grams of carbs.
Here are a few examples:
- One tablespoon reduced-sugar ketchup or tomato sauce.
- One tablespoon cream and whole milk, or you can go half of each.
- Two tablespoons, Salsa.
- One tablespoon seeds and sour cream.
How big is my south beach diet serving size
Like we know, not everyone that goes on a diet is a head chef, and you most probably don’t have a handy kitchen scale to weigh the portion sizes of your food, so we put together a comparison table for those that aren’t so good with scaling.
- Cook beef or pork The size of a deck of cards
- Ground meat Little smaller than a Fist
- Fish The size of a checkbook
- Sausage roll The with of rolled up lipstick container
- Cheese cubes 4 Playing dice
- Raw veggies Baseball
- Cooked veggies Tennis ball
Stage 1 foods that are included in the diet.
One serving will be in the range of 3 ounces
Flank steak, ground beef, ground sirloin, London broil, pastrami, sirloin steak, T-bone
Skinless chicken breast, ground turkey breast, turkey bacon, turkey pastrami turkey sausage
Fish, all types sashimi shellfish, all types of canned fish, such as tuna or
salmon packed in water.
Boiled ham Canadian bacon loin, chop or roast smoked ham, natural uncured tenderloin
Center cut chop loin, chop or roast
Chicken breast, smoked or peppered ham, boiled and natural uncured smoked sugar-cured, maple-cured, roast beef, lean turkey breast,
Blue cheese, Cheddar, Cottage cheese, farmer cheese, feta, goat cheese, mozzarella, Parmesan, provolone, queso fresco, ricotta, soy cheese, spreadable cheese, string cheese, Swiss cheese,
Egg whites, three sizeable whole egg, one large
Buttermilk Greek full-fat, kefir plain milk, whole soy milk,
Which Fad Diet Was Developed By Celebrity Doctor Arthur Agatston. By now, you probably know the answer already, and we will continue with the explanation of the diet.
Nuts and Seeds
Limit nuts and seeds to 1 serving as part of your daily routine
Almonds, Brazil nuts, cashews, chia seeds, coconut, unsweetened, flaxseeds, hazelnuts or filberts, macadamia nuts, peanuts,dry-roasted or boiled, pecans, pine nuts pistachios, pumpkin seeds sesame seeds soy nuts, dry-roasted sunflower seeds walnuts.
Use 1 cup of raw frozen or canned
Artichoke hearts artichokes, ½ medium arugula asparagus bamboo shoots, canned bok choy broccoli broccolini broccoli rabe Brussels sprouts
Fats and Oils
Serving should be one tablespoon.
Avocado canola coconut, extra-virgin corn flaxseed grapeseed olive, extra-virgin peanut safflower sesame soybean sunflower walnut
Foods To Avoid In Stage 1 Of The South Beach Diet
Certain types of foods and fruits have higher amounts of carbs, and these foods are not allowed in this specific phase: below, you will find a few mentions.
- Brisket rib steak and other fatty cuts of beef
- Chicken wings and legs
- Honey baked ham and duck
- Bread “All types” oatmeal
- Potatoes that include white and sweet
- Berries, grapefruit, pears, peaches.
- Juices, alcohol, sodas,
What to eat in Stage 2 and 3
This stage of the diet includes all the foods that you have eaten in stage 1, but now you can start adding other foods as well, like starchy vegetables and fruits and grain. Alcoholic beverages are allowed on occasions.
Consume 1 to 3 servings of fruit daily fruit that have been frozen are also allowed
Foods to avoid in stage 2
Starches and slices of bread
Refined wheat, refined wheat or white Cookies Cornflakes Matzo pasta, white flour Potatoes, baked, white, or instant Rice cakes Rice, white Rolls.
Beets Corn, sweet potatoes white
Currants Canned fruit, juice packed Dates Figs Raisins Prunes Watermelon.
The following is a small sample of each stage:
- Breakfast: 3 eggs and 1 cup kale cooked with 1 tsp olive oil
- Snack: 1 oz (28 grams) string cheese with bell pepper slices
- Lunch: Roasted salmon and asparagus salad with mustard vinaigrette
- Snack: Celery sticks with 2 tsp peanut butter
- Dinner: Lean steak with broccoli
- Breakfast: Quick and natural peanut butter oatmeal
- Snack: 1 cup cucumber slices with 1/4 cup hummus
- Lunch: Apple-walnut chicken salad
- Snack: Cottage cheese with cherry tomatoes
- Dinner: Pork fajitas with 1/3 cup guacamole
Benefits of the South Beach diet
You can practice proper dieting without the feeling of going hungry
People on a diet see quick and usually reasonable weight loss effort in the first 14 days of the diet the second stage of the diet will probably be the toughest as the weight you lose won’t be that big
The south beach diet is just that in the beginning, its a diet, but as you go along with the diet and get to stage 3, you can adapt the menu and start using it in your daily life.
Doctor Arthur Agatston also describes in his book the long term effects that the diet can have on your body, including lowering your cholesterol, reducing the risk of heart attack, stroke, diabetes, and even some extremely dangerous cancers.
So you ask Which Fad Diet Was Developed By Celebrity Doctor Arthur Agatston and we gave you an answer I hope that this clears it up
Not only did Arthur Agatston start a diet from scratch, but his patients, especially those that had a heart condition, could participate in it and still lose weight. We think this is an overall great diet, and if you pick up weight for some reason, you can always go back to stage 1 and start over.