A Glycemic Index List Plan - The South Beach Diet

Another diet based on using the glycemic index food list is The South Beach Diet.  This very popular diet was founded by Dr. Agatston in the mid 1990's to aid in his treatment of heart patients.

Here are the details:

The diet is based on eating the right type of carbohydrates but advises you to eliminate all carbs and alcohol during phase 1 of the diet, which lasts for 2 weeks.  The diet also emphasizes using good fats rather than bad fats, and during phase 2 the "good" carbs and fruits are reintroduced within moderation.

Foods from the low glycemic index list are encouraged on The South Beach Diet. Examples of fruits on that list are apples and pears, but high glycemic fruits such as bananas, watermelon, and pineapples are to be avoided.  

In many ways The South Beach Diet is similar to the Atkins diet.  There is, however, one major difference and that is in the consumption of saturated fats such as butter, ground beef, and bacon that are allowed on the Atkins diet.  Dr. Agatston warns against using such fats on The South Beach Diet and recommends instead monosaturated fats such as olive oil and salmon fish.

The South Beach Diet is divided into three phases:

Phase 1:  This phase lasts for 14 days and is the strictest phase of the diet.  You are not allowed to consume any carbohydrates or alcohol during this two-week period.  Many dieters find this phase quite restrictive.

Phase 2:  You stay on this phase until you reach your desired weight.  During this phase you can reintroduce some carbs in moderation.  You are given a list of carbs and foods you can include in The South Beach Diet Plan Book.

Phase 3: This is the maintenance phase of the diet and you can add extra foods during this time.  This is the phase you will remain on for the long term and is much more flexible.  If your weight begins to increase you are advised to return to phase 1 of the diet. 
 
More resources on using the glycemic index list: