South Beach Diet Guidelines
Now that weve covered the pros and cons of the South Beach diet, you may be wondering: How does the South Beach Diet work?
The diet is divided into three phases. The first two phases are dedicated to weight loss while the final phase is for weight maintenance.
South Beach Diet Phase 1:
The first phase lasts for 14 days and is considered the most restrictive phase of the diet as high-carbohydrate foods like fruits and starches are not allowed. On average, however, people tend to lose the most weight during this phase.
During this South Beach diet phase 1, you should eat three meals per day made up of non-starchy vegetables, lean sources of protein, and some healthy fats and legumes. You may also eat two snacks per day composed of both lean proteins and non-starchy vegetables.
Foods that are allowed during this phase include:
- Lean proteins, such as fish, lean cuts of beef or pork, poultry, eggs, and low-fat cheese
- Non-starchy vegetables
South Beach Diet Phase 2:
After the first phase is over, you begin the second phase, which lasts until you reach your weight loss goal. The goal is to lose one to two pounds per week for the duration of this phase.
You can eat the same foods as the first phase, but you are allowed to consume one to three servings of fruits and one to four servings of whole grains and starchy vegetables per day as well as certain types of alcohol, like light beer or dry wine.
South Beach Diet Phase 3:
Final Thoughts: Clear Winner
Both keto and south beach improve on the standard of the diets. They have a head to head comparison.
Keto works great for many folks, but not everyone.
If you are looking for a long term diet then we recommend you go with South Beach Diet.
Its low carb and has proved one of the most effective diets for weight loss. It is considered better for the long term as it isnt as strict like keto and doesnt want you to shun all the fruits and carbs.
So, if youre looking for a diet that:
- Helps You Lose Weight Fast
- Teaches You How to Keep it off for Good
- Has Delicious Meals and Snacks
- Is Easy to Follow
- Ships Most of You Meals and Snacks Right to Your Door
Then its time to check out the new South Beach Diet:
Keto Cycle Personalized Diet Plan
- Over 10,000 recipes
- Customize plans based on your lifestyle, health, and nutritional needs to get the fastest results
- A think-free keto plan with balanced and nutritious meals
- Progress tracking, automatic meal planning, & smart insights all on the app
- Receive support from a nutritionist and the keto member community
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Main Differences Between Keto And South Beach
Phase 1 And : Similarities And Differences
A typical plate would look similar in both phases, with non-starchy vegetables filling at least half and the rest being a protein such as meat, poultry, seafood, or low-carb vegan protein. Soda, sugar, corn, wheat, and potatoes arent on the menu in either phase. And preferred sweeteners should always be stevia, monk fruit, or erythritol.
While following the main rules above, there are foods and drinks forbidden in phase 1 that can be added in phase 2, including:
- High-protein grains such as amaranth, buckwheat, oats, quinoa, and wild or brown rice.
- Small servings of some starchy vegetables, such as sweet potato or yam , winter squash , calabaza squash , and pumpkin .
- Lower-sugar fruits such as berries, starfruit, apples, apricots, peaches, and melons.
- Alcoholic drinks no more than twice a week, such as a 11/2-ounce serving of spirits, a 4-ounce glass of wine, or a low-carb beer.
Throughout the process, and especially in phase 2, Agatston encourages each individual to be aware of how they react to different foods. If symptoms of sugar addiction, frequent hunger, or cravings return, be more vigilant in controlling carbs to get back on track. The overall goal is to learn as you go and develop eating strategies that work for you. Detailed menus and recipes are included in The New Keto-Friendly South Beach Diet.
Click here for the Sesame Glazed Beef & Veggie Bowl recipe.
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Differences Between Keto And South Beach
There are also some differences that might help you decide which is the one for you.
One of the biggest differences is the macronutrient composition of these diets.
A ketogenic approach is a low-carb, moderate-protein, and high-fat diet. When it comes to South Beach, there is no specific recommended macronutrient composition. It mainly focuses on which types of food you should be including. You can make it low-carb, but it is not as restrictive as keto.
2. Food quality
Although most keto experts recommend limiting your intake of saturated fats, it is possible to stay in ketosis without doing so. On the contrary, South Beach focuses on reducing saturated fats to prevent developing heart disease.
3. South Beach has phases
Another difference is the distribution of phases. Keto doesnt have phases for you to transition in and out of, while South Beach is composed of three phases for you to follow, starting with the most restrictive.
Bottom Line: Sbd Can Be Healthy Low
Heres my bottom line on the South Beach Diet: Its fast. Its Easy. Its Effective.
If youre looking for a flexible and balanced approached to losing weight, that also offer the convenience of meal delivery, then this is the diet is worth considering.
Plus, with their new delivery program, their plan has never been easier to follow.
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Is South Beach Still A Good Diet
Many dieters will tell you that they need to lose weight fast. But is that really true? The truth is that there are many people who gain weight too easily. If you are one of them, you may have decided that you just need to eat better to keep your weight under control.
There are several diets that are proven to be effective for weight loss, including The South Beach Diet. However, if you are looking for a quick fix, it may not be the best choice. There are some other diets you may want to consider before choosing to follow the South Beach Diet.
How Does It Work
The Nutrisystem Complete 55+ is a new weight loss program developed by Nutrisystem. Its specifically designed to fit the metabolism of someone who is in their mid-fifties.
To get the most out of the program, you need to be aware of what youre eating. Nutrisystem recommends lean, low calorie, and low sodium options. Luckily, they offer a variety of food choices, including a number of fresh items.
For starters, the company offers a monthly food delivery service. These foods are ready-to-serve and are nutritionally balanced.
Youll receive breakfast, lunch, and dinner, as well as dessert. This enables you to skip the hassle of meal planning and cooking. They also provide snacks for the evening.
However, the most impressive feature is their ability to customize meals based on your tastes and dietary restrictions. With more than 150 menu options, you can choose from a variety of foods. If you want something a little more exotic, you can even order an a la carte meal.
Another great feature is the NuMi SmartAdapt App. It provides a plethora of comprehensive guides and provides live coaching seven days a week. Users can log their food and water intake, take advantage of challenges, and track their weight loss.
The aforementioned Nutrisystem app has a 4.6 star rating out of 124,000 Apple users. While it may not be the most feature-rich of applications, it is a definite must-have.
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Summary Of Keto Vs South Beach
Keto refers to a diet that initiates a process whereby the body uses its fats as fuel, a state referred to as ketosis. It is more restrictive and is ideal as a short term diet. On the other hand, south beach refers to a low carb diet that leans more on choosing the right carbs and fats as per personal goals. Although both diets are successful depending on what a person aims to achieve, keto is more of a short term diet and is not healthy in the long term while the south beach can be used in the long term as it aims at overall wellness and health.
Is South Beach Diet Keto
South Beach Diet recently launched a new line of keto-friendly meals and snacks, so you could get some great low-carb meals through their diet program.
That said, if youre looking to go full keto, there are probably some other options to consider, as the South Beach Diet keto meals arent designed to keep you in ketosis.
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Key Differences Between Keto And South Beach Diet
Were going to give you a solid overview of both these diets, but first, lets look at what makes them different
- Total Net Carbs: Keto is usually 20-30 grams of net carbs per day / SBD is closer to 40-50.
- Total Fat: Youll be eating a lot more fat on the keto diet than South Beach
- Meal Delivery: South Beach Diet is a meal delivery program. Keto is more of a program that you follow on your own.
- Long Term Weight Loss: Keto seems much harder to stick with over the long-term, while South Beachs low-carb lifestyle is much easier to follow for life.
Now that we have these key differences outlined, lets dig into both diets, so you can pick the perfect plan for you.
Is The South Beach Diet Keto Friendly
Actually, it is! In many ways the low-carb diet and high-fat diet pioneered by South Beach is the core of Keto. There are some slight differences, depending on which Keto plans you follow, but the overall South Beach approach is billed as keto friendly.
South Beach has EVEN updated their site to recognize this and attempt to capitalize on the momentum of Keto. The main advantage here with the South Beach Diet is that its a specific planning system that can fit WITHIN Keto, versus Keto in general which leaves the specifics of how you cook up to you.
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Side Effects Of The South Beach Diet And Keto
Since phase 1 and keto are the most similar when it comes to comparing these two diets, here are the most common side effects you can get when doing phase 1 of South Beach and keto.
- Low-carb flu. During the first days, you might experience nausea, headache, and foggy brain during the first days.
- Reduced performance. While your body adapts to ketones, you might experience decreased energy levels, affecting your performance.
- Nutrient deficiency. Since you eliminate a significant food group, you might not get all the nutrients that you need. To prevent this from happening, focus on eating a variety of foods, not the same thing everyday.
- Constipation. Fiber is mainly found in carbs. Thus, by reducing carbs you might experience constipation. Fruit and veggies are also a good source, add more veggies to your diet to help prevent this.
During the other phases of South Beach, you start adding more carbs, so you might not experience these side effects.
Benefits Of South Beach And Keto
Although South Beach doesnt have as much of a carb restriction as the ketogenic diet, you still have a reduction in carbohydrates. This means that you can get similar benefits from both of them.
Here is a list of the most common benefits you might experience when following either one.
- Improved consumption of whole foods
- Increased insulin sensitivity
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South Beach Diet Vs Keto: Differences
The original South Beach Diet, created by Arthur Agatston, American cardiologist, and celebrity physician, is a modified, low-carbohydrate diet, which is higher in protein and healthy fats than you might find in a typical diet.
Is South Beach Diet keto? That depends. The South Beach Diet allows more carbs and protein than a strict keto diet. That means that while you must be in the state of ketosis for success on the keto diet, you dont have to be with South Beach.
However, both Phase 1 of the South Beach Diet and their Keto-Friendly plan reduce your daily carb consumption, which makes being in ketosis more likely.
Dietician, Courtney McCormick, from South Beach Diet said:
The ketogenic dietary pattern is one that is low carb and high in high-quality healthy fats. The South Beach Diet aligns with this dietary pattern and we do not believe nutritional ketosis needs to be obtained to gain many of the benefits of a ketogenic dietary pattern for weight loss and overall health and wellness.
Another difference between South Beach Diet and Keto is that South Beach is generally higher in protein than a strict Keto diet. While its true that too much protein can prevent ketosis, South Beach believes that its crucial to a healthy diet and building muscle mass.
South Beach generally frowns on foods that are high in saturated fat, and instead encourages more healthy lean proteins from meats and other sources.
Can You Get Keto As A Meal Delivery Diet
While youre perfectly welcome to do the keto diet on your own, there are also some options out there for meal delivery. South Beach Diet has a new keto-friendly menu, which is definitely worth checking out, but its more along the links of 40 to 50 grams of net carbs per day.
If you want more of a traditional ketogenic program delivered, then we recommend checking out Diet to Gos keto menu.
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South Beach Diet Review Does It Really Work
New York, NY Procom Communications INC: Do you think that keto is the best and the only go-to diet for weight loss? You may be wrong. There are many diets for weight loss out there and some of them are even better than keto.
They deliver the fat-loss with less pain and are more balanced, nutritious, and tasty too. We are talking about the keto-friendly South Beach Diet here. This Diet plan combines the benefits of keto, which continues to be a growing trend in the health and wellness space, only making it more life-friendly to help you lose weight and keep it off.
The South Beach Diet works on the same principles of the New Keto-friendly South Beach Diet, a book by Dr. Arthur Agatston. In this book, he integrates the powerful principles of the South Beach Diet with the weight-loss benefits of keto. And the very same fundamentals have been harnessed to create this novel keto-friendly South Beach Diet. And in other words, the South Beach Diet is a spanking new and life-friendly take on the classic keto diet, which is a strict, no-cheat diet that excises carbs from your meals and takes you into a state of metabolic ketosis, wherein your body starts using fat as fuel and you lose weight.
We invite you to read on and rediscover a new you in a calmer, easier manner.
About The South Beach Diet
How Does The South Beach Diet Work?
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The South Beach Diet: Components
How Much Does South Beach Cost Compared To Keto
The costs for each diet are very similar. It all depends on the type of food that you buy. For example, if you are getting organic or grain-free meat, then your grocery bill is going to be bigger.
Also, carb options tend to be cheaper than fats and protein, which makes both diets somewhat expensive compared to a more carb-based one.
However, you can lower your grocery bill by shopping locally and buying produce that’s in season.
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Does It Work For Weight Loss
Although specific research on the Keto-Friendly South Beach Diet is limited, studies show that similar eating patterns may aid short-term weight loss.
For example, one review concluded that a low carb keto diet might help control hunger and increase fat burning, which may lead to weight loss .
An 8-week study in 34 older adults found that participants who followed a very low carb diet lost significantly more body fat and belly fat than those who followed a low fat diet .
A small 12-week study of 77 people observed similar findings, noting that those who followed a very low carb diet lost an average of 9 pounds and experienced significant reductions in belly fat .
The Keto-Friendly South Beach Diet is also high in protein and fat, which may promote feelings of fullness, thereby (
All the same, specific research on the Keto-Friendly South Beach Diet is needed.
Studies suggest that very low carb diets lead to short-term weight loss and may help decrease hunger and appetite.
In addition to promoting weight loss, the Keto-Friendly South Beach Diet may offer several other benefits.