The first line in this book was a bit of a shocker, and immediately made me aware that this diet was not likely to be just ‘more of the same, under a different name’.  Dr. Agatston’s opening line reads as follows: “The South Beach diet is not low-carb.”  The paragraph then goes on to say that the South Beach diet is also “not low-fat”, but instead relies on plenty of good carbs and good fats, and little to none of the bad fats and carbs.   No counting, no measuring, no hunger or deprivation - just a few simple rules which, when followed diligently, should result in a much healthier person.  Of course, this healthy person will also be much thinner than before beginning the South Beach diet, but he originally devised this diet as a means to treat his cardiac patients and firmly advocates its use for reasons of health.

This diet promises normal-size helpings of protein from all sources, plenty of vegetables, eggs, cheese, nuts, salads with real oil in the dressing, regular snacks, and even dessert after dinner - during the strictest phase.  This diet does not require you to forego caffeinated coffee or tea, if you enjoy it.  Alcohol, however, is completely prohibited during the first two weeks, and after that limited to wine only, preferably red. Fruit, pasta, rice, bread, potatoes and the like are completely off-limits for the first two weeks as well, but immediately after that, South Beach dieters are encouraged to reintroduce small amounts of the less refined and carb-laden versions of these foods on a regular basis.  Dairy products are limited, and reduced or non-fat versions are encouraged. Canola, olive, or soy oils are preferred in place of butter.  Leaner cuts of meat are emphasized, but steak is still on the menu.  Bacon is frowned upon in favor of its less fatty cousin, Canadian bacon, but it is still permitted. Nuts are limited to single portions such as 15 almonds, precisely counted out, or 30 pistachios.  All forms of beans are allowed.

The final phase of the diet, maintenance, is naturally the most liberal, and he says you can forget all but the most basic rules of his diet then and need only return to a stricter form of the diet if you notice that you have gained back some weight.

In comparison with Atkins and Protein Power and some other popular low-carb diets, this one is more moderate as far as carbohydrate consumption, but more strict regarding fat consumption.

One of this diet’s most appealing traits may be its inherent flexibility.  Dr. Agatston goes to great lengths to stress the importance of moving out of the strictest phase after the initial two weeks are over, to eliminate potential backslides brought on by boredom, and he seems to have an excellent grasp of what most people can and cannot tolerate in the way of long-term dietary restrictions.  Even desserts made with real sugar are not taboo on his plan.  He does suggest that you take only three bites of any such dessert, and then only occasionally, when you really, really want it.  When struck with the urge to eat chocolate, he suggests having some strawberries or a few slices of frozen banana, dipped in melted dark real chocolate, and says that a very small amount can satisfy when eaten in this way.  His thinking as far as reintroducing foods like rice, potatoes, bread, and fruit appears to be both sound and feasible for the average person.  For instance, if it’s fruit you most long for, he recommends that you start by eating just one serving of  low-glycemic fruit per day, something like an apple, a grapefruit, or some berries, while monitoring your personal reaction and adjusting your intake accordingly, based on your individual tolerance to each item.  He does mention that eating fruit at breakfast is not a good idea, because it can produce an insulin overload that sets you up for all-day cravings, and suggests saving it for an after lunch or dinner treat, instead.  His rule for adding carbs back to your diet safely is to do it “gradually and attentively”.  He counsels dieters who choose to reintroduce rice (wild or brown, of course) not to eat servings bigger than a tennis ball, and those adding potatoes (sweet potatoes preferably) not to choose the largest ones in the bin.  Pastas and breads should be made from whole grains only.

A full two weeks of meal plans are provided for each of the three phases of the diet, based on a list of allowable foods for that phase.  There are many recipes in the book, none too terribly difficult, but perhaps best of all, not one of the recipes or meal plans calls for any ingredients that you can’t find in an average urban supermarket.  He gives lots of general diet tips, many that that were new to me, including the fact that acid has been shown to slow the absorption of carbs almost as well as fiber does, which means that sourdough bread in moderation can be almost as good a choice as a dark whole-grain on this plan.

Due to this diet’s tweak-as-you-go structure, those who cannot tolerate larger amounts of carbohydrates while still losing weight will quite naturally adjust their intake as needed, and end up eating less of them.  Those who are fortunate enough to be able to enjoy more carbs while still losing weight will be able to do so almost immediately on this plan.  Easily, the good doctor assures us, South Beach dieters learn to moderate their eating as needed, without any bothersome counting at all, even though they are free to enjoy a wide array of “normal” foods occasionally.

Due to its more moderate approach in general as well as the more-familiar (and therefore somehow comforting?) restriction on saturated fat, I believe the South Beach diet has the potential to win over a great many low-carb diet skeptics to “our side”.  (Dr. Agatston may not wish to consider this a low-carb diet, but I do.) I encourage you to read this one in its entirety for yourself.

This condiment recipe from my Volume 1 cookbook fits all the dietary criteria for any phase of the South Beach diet. Actually, this one would be just as acceptable on Weight Watchers or Atkins, and it is one of the recipes that guests in my home most often request a copy of. Easily varied, the dressing has become one of my favorites, and makes a great marinade, dipping, and/or grilling sauce too.

Truly Low Carb’s Jalapeno Mustard

• 1-1/2 cups yellow mustard (360 ml)
• 6 cocktail onions (1 oz, 30 gm)
• 2 tablespoons diced jalapenos (30 ml, fresh or canned)
• 1 dill pickle spear (1 oz, 30 gm.)
• 3 tablespoons olive oil (45 ml)
• 3 tablespoons Splenda™ Granular (45 ml)
• 1 teaspoon salt (5 ml)
• 2 teaspoons minced garlic (10 ml, fresh or from a jar)
• 1/3 cup water (80 ml)
• 1 tablespoon onion powder (15 ml)
• 2 teaspoons black pepper (10 ml)

Combine ingredients in a blender and puree completely. Not too hot, with great flavor.
Per 2 Tb : 24 cal, 2 g fat (0 g sat.), 1 g carb, 0 g protein
 
Dressing Variation: Mix 1 cup jalapeno mustard with an equal amount of white vinegar; add 3 Tb. Splenda, or more to taste.
Per 2 Tb: 13 cal, 1 g fat (0 g sat.), 0 g carb

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If you enjoy Karen’s column in Carbhealth, you’ll want her cookbook, Cooking TLC: Truly Low Carb Cooking, Volume 1.  Order direct at www.trulylowcarb.com or your local bookstore can order for you.
ISBN 0-971-4929-3. (Volume II coming soon!)