Dieta South Beach

by Arthur Agatston

The verdict is in: those simple carbs we've been living on are killing us. For good health, we've got to get our blood sugar under control and stop the incessant cravings. Or so says Dr. Arthur Agatston, author of The South Beach Diet. The first half of the book details the science behind the diet. Most of the explanations revolve around why things you thought were healthy—-orange juice, wheat toast, carrots—-are actually evil. To avoid blood sugar surges, Agatston created a modified carbohydrate plan, recommending plenty of high-fiber foods, lean proteins, and healthy fats, while cutting bread, rice, pastas, and fruits. Major differences from other diets include a lack of concern over portion size and a serious indifference to exercise. Feeling full while on a diet is a beautiful thing, but it seems odd that a cardiologist buries his exercise recommendations in a solitary sentence.

The last half of the book covers his three-stage plan; daily diets are mixed with recipes, some of which are from South Beach restaurant chefs. The most restrictive period lasts just two weeks, enough time to stabilize your urges and lose a few pounds; stage two adds fruits and a handful of other carbs, while stage three is meant to last the remainder of your life, with occasional lapses for white bread or birthday cake. While the diet is sound, the book could be better organized. The first half mixes scientific study with anecdote in a seemingly random way, while the mix of meal plans and recipes can be confusing. Still, the recipes are varied and tasty, and you'll never feel deprived, unless you currently happen to live by bread alone. --Jill Lightner

Genres: Health, Nonfiction, Cookbooks, Diets, Self Help, Cooking, Reference

174 pages, Paperback

First published January 1, 2003

About the author

Arthur Agatston is an American cardiologist and celebrity doctor best known as the developer of the South Beach Diet, but also as the author of many published scholarly papers in the field of noninvasive cardiac diagnostics. His scientific research led to the Agatston score for measuring coronary artery calcium.

Reviews

[Elizabeth A · Rating 5 out of 5]

First read in 2005, then again in 2012. Recently completed a full re-read.

This book changed my life, my health, my understanding of so many things. It was the first time I'd read a book that validated my sense of the notion that Big Pharma prefers us to be sick for many, many years. After all, that's where the money's at. It was the first time I understood that I knew what was better for me than my pill-pusher of a PCP, who wanted me to go on cholesterol meds. For how long? For life, she said. Wrong answer! Told her to give me six weeks and if my numbers didn't improve we'd have another discussion.

Changed my diet (and I mean that in the true sense of the word, not as a fad) as outlined in this book, and my numbers went back to normal. She was shocked, and asked ME how I did it. It's taken me a long time to realize that doctors are trained, and trained well, to help with meds and other high tech interventions, but they actually get very little education about the role nutrition and lifestyle play in preventing most diseases in the first place. All you gotta do is look and see what your health insurance will cover: primarily meds and other expensive interventions. And while I'm all for getting the expensive, maybe life saving interventions when needed, I learned that I needed to take responsibility for the prevention portion of the equation.

This re-read was to motivate and remind me to recommit to being as healthy as I can be for as long as possible.

A note on the meal plans: I no longer use the meal plan or recipes in this book, but use the guidelines to make tasty and nourishing meals that follow the spirit of the plan.

[Shari · Rating 5 out of 5]

My husband lost 90 pounds using this book. I bought it for him for Christmas (he wasn't happy about that one!) and started the diet on January 2nd. That was almost six years ago and he's kept the weight off. Any time his clothes start to get a little tight, we go back to Phase 2.

It was especially difficult for him as he's not fond of eggs and many vegetables. Plus, he travels a lot. Airports aren't diet friendly so living on the go was tough those first weeks. So, we pre-cooked chicken breasts, lean beef patties and pork chops for him to take along with him to eat in a pinch.

Because of his success, I have to rate this five stars. My husband's older brother died from obesity related issues at only 37 years of age, so I also have to thank the author for giving us my husband's life back.

[Carissa · Rating 5 out of 5]

So, this book literally changed my life. I feel 100% better after following the general guidelines. There is no way I would want to go back. I know it's not for everyone and not everyone can benefit but I did and will never be the same after the knowledge I've gained about the glycemic index and carbs and the affect on blood sugar. All told I've lost almost 50lbs. Yeah, I know. I was out of control. I haven't weighed this little since Jr. High. And I've got about 10lbs to go! Now just to get in shape!!

[melissa · Rating 1 out of 5]

can I give a book NO stars?


several of my old-lady coworkers jumped on the South Beach Sheep-Wagon and so since this mama has another several (hundred) (thousand) pounds to go until perfection I borrowed a copy for a day. Two things: I would rather be 7800 pounds than lose a little weight by eating an entire farm's worth of animals. Plus, by being 7800 pounds I would appear on the Dr Phil Show for intervention therefore achieving my lifelong dream of meeting Dr Phil. The other thing is that there is a recipe for black bean soup but there is no salt in it. Heck no. So, save yourself the cost of this book and do the following: Prepare black beans. For some people this may mean opening a can. It's okay, I won't judge you. Now, heat oil in a skillet, sautee a little onion and garlic, throw in black beans and some rice and some SALT!, transfer this heavenly mess to a plate and put a bunch of cilantro all over it. This is courtesy of my friend who lived in Costa Rica. It has a Spanish name but I can't remember it. So instead we will call it Heavenly Black Bean Mess of Don't Buy Into the South Beach Book Because Salt is Awesome and So Are Farm Animals.

[Andra · Rating 2 out of 5]

Still fat.

[Kalani · Rating 4 out of 5]

I am a 45-year-old chubby girl and I need to lose weight. My friend Kim introduced me to South Beach, and this is a diet I am excited about. After the initial 2-week "Phase One" where carbs and sugars are off-limits (kinda torturous), the "Phase Two" weight-loss portion of the diet is an eating plan that I think I can stick to. In my opinion it mirrors the Word of Wisdom fairly well: meat in moderation, whole grains, vegetables, fruits, etc. I am about five days into Phase One currently, and although I might kill for a piece of bread, it's really going rather well and I feel good. Avocados are a gift from God and I love them, and they are allowed! It's a good thing. Wish me luck!

[Becca · Rating 4 out of 5]

Come on chubby folks, you know what to do. Cut out all that white garbage-- the white sugar, white flour, white potatoes. Dr. Agatston's relatively gentle method, the South Beach diet, helps you wean yourself off of those blood-sugar spiking, diabetes-causing, heart disease making carbohydrates and train yourself to rely on lean proteins, plants, and whole grains.

Agatston is a cardiologist first, diet-creator second, so this diet, according to the authors, promotes heart health, with better results than the low fat, high carbohydrate American Heart Association recommended diet. And the tone of the book is very moderate, reasonable, and useful. This approach is a path to overall health, with weight loss as just one benefit. But I feel there is a bit of disconnect between the wholesomeness of the diet as laid out in the book and the way that it appears to be interpreted and applied on south beach internet forums. The book: vegetables, lean proteins, whole grains, nuts. The internet: mindless low carbiness!!! On one South Beach site I read, "nothing tastes as good as skinny feels." Which sort of misses the point: eat healthy, your weight will adjust accordingly.

So if you want to lose a big chunk of weight quickly and (relatively) painlessly, here's the plan. For two weeks, no sugar, no fruit, no dairy, no alcohol, no grains. Tons of green veggies, eggs, nuts, lean meats, fish, beans. After that, add back in whole grains, some fruits, and dairy. That's it. That's the whole diet. Enjoy!

P.S. I completely ignored the recipes. Completely. Also, I refuse to go anywhere near fake sugar or low-fat dairy. I'd rather go without than choke down a skim-milk mozzarella stick, gyech.

[Heather · Rating 4 out of 5]

Really good but made obsolete by the Supercharged edition that came out 5 years later. I bought both books at the same time b/c I didn't know the difference, which I then found out is that Supercharged is a 2nd edition of sorts. I read this one first after the diet was recommended by my doctor, and it got me started - it's an easy read that really explains how sugar can affect you, enough that it really motivated me to follow the diet and stay away from the sweets! I'm still in the process of making some of the recipes - have certainly not tried them all - but some are amazingly simple and delicious, like the ricotta creme dessert! It is literally ricotta cheese w/a little flavor and it's amazing! I'm sure this diet isn't for everyone - it's certainly about personal fit - but it spoke to me and my individual issues (like blood sugar spikes and drops, and becoming starving and irritable), and for me hearing about WHY eating healthy works worked for me! I've lost 6 pounds in 3 weeks and still motivated!

[Megan · Rating 4 out of 5]

I did the South Beach diet several years ago and was quite successful, but I didn't read the book. I just flipped through the pages to the lists of "good" and "bad" foods.

This time, I decided to actually read the book. I think it was helpful to know the theory behind the foods and food combinations that help you lose weight and be heart-healthy. Knowing which carbs are good and why "enriched" foods are bad has definitely changed the way I view food. I especially like that the book emphasizes that I should not be hungry on this diet, and that once you're past phase I it's okay to "cheat" once in awhile (although, the only person I'm cheating is myself, which is a little sad).

[Marcy Heller · Rating 4 out of 5]

I'm finding this doctor makes a lot of sense, and his recommendations are not difficult for me to follow. I've felt so hopeless about losing weight and have tried dieticians and Weight Watchers repeatedly. This diet has got me enthused. It is a life change, but all for the good, I really think he's right about refined and processed sugars--the bane of American food.

I started this instead of Matzoh two weeks ago--and I'm down seven pounds. I'm starting Phase !! tomorrow. Can a piece of fruit be in my future?!

[Ari · Rating 5 out of 5]

I feel like this book literally changed my life. I picked it up because I wanted to be happier with myself and a blogger mentioned that it had worked for her. I read it in one night, had to wait until payday to start the diet (a week after I read the book) and have now lost 20 pounds- it's been a month! I'm on my way to a happier, healthier me and I'm really enjoying it. Although- mashed cauliflower (while delicious) does not in any way remind me of mashed potatoes. That is a lie.

[etherealfire · Rating 5 out of 5]

It really works, the food is good but I have been unable to stick to this long enough to get to and stay on maintenance. The fault is with me and not this book.

[Kim Savage · Rating 5 out of 5]

Have had this book for years. Have used many of the recipes. Have never read it nor followed the full diet plan. Extremely helpful information for where I am at right now. Will continue to hang on to and use this.

[Abby Shiner · Rating 4 out of 5]

I’ve recently been diagnosed with insulin resistant PCOS. My doctor has said that this lifestyle will be able to help change my insulin and hemoglobin levels without feeling like I’m being deprived. The set up of this book was great, the success stories were inspiring and real, the science was explained in user friendly terms. I’m feeling confident that living South Beach will be doable.

[Melanie Wissel · Rating 5 out of 5]

Lots of good information in this book which is why the diet would work. I’m sure if you follow it, you would lose weight. It tells you which proteins, carbs and fats to eat and has 3 phases…a restricted two week phase, a get your desired weight phase and maintenance phase. It is a change of lifestyle which is why it would work if you can make that change. Includes a good glycemic index chart and menu plans as well as recipes.

[Deborah · Rating 4 out of 5]

Great post-vacation read. 😉

[Lee (of Shalott) · Rating 4 out of 5]

I actually lost a pile of weight on this diet in 2005, & what I like about it to this day is the 'vegetarian' recipes are so delicious I continue to make them now being a vegetarian. Admittedly, there were way too many eggs & way too much cheese after a while, & too many bell peppers (which are very expensive around these parts); ultimately I found that the diet was too expensive & too labour intensive to continue on. But for the first time in my life I felt so much better - eliminating wheat products made all the difference. If I could venture to propose that Agatston create a vegetarian version of this diet, I would trouble myself greatly to figure out a way to use fewer eggs & hop right on this again, weight loss or not.

Now that I've given too many of my opinions & said nothing about the book, I had better say that the meal plans were the biggest help. Working with this book long enough really gave me the ability to make my own meal plans (I bought all the other SBD cookbooks as they were published) with confidence. The best part of it (aside from the weight loss) was the total end to cravings for sugary foods within about three days. That in itself, for me, was enough to celebrate.

The South Beach Diet Supercharged is the version you want if you wish to include an exercise program.

[Taddow · Rating 3 out of 5]

This was the second time that I read this book, and while its not the best diet/nutrition plan I think that out there, I believe that it has some good information and is a great starting point to learning how the body processes food and how to manage what we eat.

I was first introduced to this book a couple years after finishing my service in the US Army; I was still young, lean and in shape, but the couple years of going to school full-time and working part-time fill with many mochas and fast food started taking its toll- I went from 136lbs to 205lbs at my heaviest.

My girlfriend at the time was doing this diet and so I decided to give it a read and a try. It was a good starting point and the diet (accompanied by an exercise program) helped me shed the pounds. I made some great gains (or losses) with this diet but it was too restrictive for my tastes but it helped me create awareness of my food and helped me create a hybrid diet that really worked for me. While I never achieved the success with this eating plan that I would later achieve a few years with Beachbody's P90X workout program, I'm still glad that it was there to jumpstart my success.

[Scott · Rating 4 out of 5]

I read this book since it was a fad in the company I joined (Ariba) in 2002. Also, since my picture posted on the company website after winning the annual remote control boat regatta showed me I had put on some serious weight. This book teaches you about blood sugar and how the food you eat effects it and why. The diet is easy, your never hungry, and I lost 15 pounds in 15 days. Exercising too, of course, but not any big deal. Bottom line: Eat all the meat, fish, veggies, nuts, eggs, cheese and oatmeal you want. Just Say No to: sugar of any kind, fruit or fruit juice (fructose), honey, maple syrup, carbs such as rice, pasta, bread, milk (lactose), beer (maltose). Drink only (sugar free) coffee, tea or water and that's it. After 2 weeks of big weight loss slowly let the carbs back in. Voila. They should teach the science behind this diet to all kids in high school biology class (right after 'family life') and we'd have a lot fewer type-II diabetics - currently epidemic in this country.

[Amanda Murphy · Rating 4 out of 5]

I come from a family with a high risk of practically every chronic/potentially deadly disease known to man. Diabetes, high blood pressure, stroke, heart disease...you name it. Watching my parents deal with these illnesses has really made me want to take my own health another direction. I picked up this book because I want to lose some weight and I have a friend who uses it successfully. But the things I learned about the way our bodies react to sugars, etc is invaluable to me. Dr Agatston designed this diet to address heart health, not weight. Heart health is something I am worried about.

Some reviewers of this book have complained that it doesn't deal with exercise, but how many exercise books are there on the market that don't address diet? I have several on my bookcase. As far as eating "a whole farm full of animals", I say "Oh, please!" Have you never heard of beans?

[Dahlene · Rating 5 out of 5]

This book makes so much sense. It's not a "diet" that you go on and then gain all the weight back when you go off. It's a way of changing your eating habits for the rest of your life. My incentive to go on this diet was spurred by the promise that I would lose 15 pounds (belly fat) in the first 3 weeks. Reading and studying this book makes me want to make healthier choices for a healthier life. The first 2 weeks it limits you to certain foods to get rid of your sugar addiction. After that you can go back to eating the foods you love in moderation. The real change is in eating only whole wheat and brown rice instead of white flour and white rice. After ridding my body of all that sugar I shouldn't crave it anymore. Yay! Read it.

[Terri · Rating 4 out of 5]

It works. I had gained some weight, bought the book, made the recipes, and the pounds slowly started to go. This was in 2003-2004. The recipes are simple and delicious. Some recipes that I liked were the Oatmeal pancakes, cheesy frittata and sunrise parfait for breakfasts. The Poached salmon spinach salad, the Greek salad and South Beach chopped salad with tuna for lunch. Dinner recipes included savory chicken saute (a fav) and grilled steak with tomato relish. I also made the recipes for my husband and he lost 30 pounds! You do have to plan these meals over the weekend, shop and cook. You do need to exercise, I did 30 minutes of walking at a fast pace. If you follow these recipes, you will lose the weight!

[Kb · Rating 4 out of 5]

This diet WORKS. I lost 6 pounds in two weeks and did not exercise.
At the time I did this diet, I was vegetarian. I ate a lot of eggs and substituted meat with meat-free boca/morningstar products. The hardest part was making it through the sugar cravings in the first 2 week period. It is extremely difficult to find time to eat all the meals and snacks when you have a full time job, and I did not like spending all my time thinking about and planning out meals.
Thus, I stopped and gave into my vices like cake and chocolate.
One day I may have the discipline to follow this again..but not likely.

[John · Rating 5 out of 5]

A friend reccomended this book (and diet ) to me.
She was diagnosed with diabetes and after a time on this diet, her body straighted itself up and the doctor said she was no longer diabetic.
My wife and I tried the diet - struggling terribly through Phase 1.. but delighted by the time we got to phase three.
I lost over 25 lbs, and then subsequently went off the diet and gained it back (notthe diet's fault).
I am presently trying to use a modified version of the diet and have lost some weight. I am seriously considering starting back at Phase 1 again.. uggggghhh! :)

[Dana · Rating 4 out of 5]

Just finished up reading this book for a second time as I needed to relearn how to eat healthy! This book is actually very interesting and really explains why Americans are so unhealthy, overweight, and why so many are experiencing heart problems and type 2 diabetes. This book does a very good job of explaining how food effects our bodies and how to eat right so as to escape type 2 diabetes and certain heart related illness. It also offers a healthy, effective and do-able weight loss plan.

[Melissa · Rating 5 out of 5]

I've been reading some books in my quest to find a better way of eating. This one works for me. There is enough science to make me feel this is well thought out, plus it was developed by a cardiologist, which gives me a little more comfort that it isn't just some made-up stuff. I'm going to start this weekend (to give myself time to get to the store and make some better choices). I'll come back in a couple weeks and update on how it's working for me.

[Stephanie · Rating 4 out of 5]

I read this in an afternoon - the majority of it is meal plans, but it's preceded by some explanation about the science behind the diet. It's less of a diet and more of a life change. My fiance and I are both on the second week of it as a pre-wedding slim down/health kick. It's been surprisingly easy to follow, and I can tell a difference in the way I feel. It's clear this isn't a fad, but really about a way to get healthier for a lifetime.

[Mike · Rating 5 out of 5]

Wife started the diet and I like to cook. I prepare everything and help her stay with the program. Very healthy and tasty food, surprisingly abundant variety of excellent recipes, which even I can prepare w/o problems. I joined her on the diet. Even the most restrictive Phase I was not tough. This is a great way to lose weight, eat healthy and easily stay on a plan. So far, so good.

[Andrea]

My doctor and I were talking about diets at my physical and she has suggested that I give South Beach a try. I read through the book to get ready for trying it in the New Year. I think it is something that will work well for me and help me break my carb addiction…hahah

[Ebookwormy1 · Rating 4 out of 5]

This is the best diet I have encountered. I refer back to it often and should probably read it again. Excellent book.