South Seashore Diet

Could this lower-carb diet program give you an edge in dropping weight? Support you continue to keep weight off permanently? Here’s what you require to know.

By Mayo Clinic Team


The South Seashore Diet is a well-liked commercial weight-loss diet program created in 2003 by cardiologist Arthur Agatston, M.D., and initial outlined in the best-marketing e book “The South Seashore Diet: The Mouth watering, Doctor-Designed, Foolproof System for Speedy and Wholesome Body weight Reduction.”

The South Seashore Diet, which is named following a glamorous spot of Miami, is from time to time identified as a modified lower-carbohydrate diet program. The South Seashore Diet is reduce in carbs (carbs) and larger in protein and healthful fat than is a common eating approach. But it is really not a strict lower-carb diet program.

There is also a keto (ketogenic) edition of the South Seashore diet program. Ketogenic diets contain really number of carbs. The goal of a ketogenic diet program is to pressure the human body to use unwanted fat for vitality instead of carbs or protein.


The intent of the South Seashore Diet is to improve the in general balance of the foodstuff you take in to encourage weight loss and a healthful way of life. The South Seashore Diet claims it is really a healthful way of eating irrespective of whether you want to eliminate weight or not.

Why you may comply with the South Seashore Diet

You may decide on to comply with the South Seashore Diet for the reason that you:

  • Delight in the sorts and amounts of meals highlighted in the diet program
  • Want a diet program that restricts sure carbs and fat to support you eliminate weight
  • Want to improve your in general eating practices
  • Want a diet program you can stick with for existence
  • Like the relevant South Seashore Diet items, this kind of as cookbooks and diet program foodstuff

Look at with your health practitioner or dietitian ahead of starting any weight-loss diet program, in particular if you have any wellbeing considerations.

Diet facts

The South Seashore Diet claims that its balance of elaborate carbs, lean protein and healthful fat will make it a nutrient-dense, fiber-loaded diet program that you can comply with for a life time of healthful eating. Food items resources of elaborate carbs, or so-identified as very good carbs, contain fruit, vegetables, full grains, beans and legumes. Simple carbs, or “terrible” carbs, contain sugar, syrup and baked merchandise designed from refined white flour.

The South Seashore Diet also teaches you about the unique varieties of nutritional fat and encourages you to restrict unhealthy fat while eating extra foodstuff with healthier monounsaturated fat. The South Seashore Diet emphasizes the gains of fiber and full grains and encourages you to contain fruits and vegetables in your eating approach.


The South Seashore Diet is reduce in carbs than is a common eating approach, but not as lower as a strict lower-carb diet program. On a common eating approach, about 45&percnt to 65&percnt of your day-to-day energy occur from carbs. Dependent on a 2,000-calorie-a-working day diet program, this amounts to about 225 to 325 grams of carbs a working day.

In the last maintenance period of the South Seashore Diet, you can get as considerably as 28&percnt of your day-to-day energy from carbs, or about 140 grams of carbs a working day. A strict lower-carb diet program may limit your carb ingestion to as minimal as 20 to 100 grams a working day. The keto edition of the South Seashore diet program limits carbs to forty grams a working day through period one, and 50 grams through period 2.


The South Seashore Diet has advanced above time and now recommends workout as an essential element of your way of life. The South Seashore Diet claims that standard workout will strengthen your rate of metabolism and support avert weight-loss plateaus.

Phases of the South Seashore Diet

The South Seashore Diet has a few phases:

  • Stage one. This two-week period is built to do away with cravings for foodstuff substantial in sugar and refined starches to leap-start weight loss. You slice out almost all carbs from your diet program, which includes pasta, rice, bread and fruit. You are not able to drink fruit juice or any alcohol. You focus on eating lean protein, this kind of as seafood, skinless poultry, lean beef and soy items. You can also take in substantial-fiber vegetables, lower-unwanted fat dairy and foodstuff with healthful, unsaturated fat, which includes avocados, nuts and seeds.
  • Stage 2. This is a prolonged-time period weight-loss period. You commence introducing back again some of the foodstuff that had been prohibited in period one, this kind of as full-grain breads, full-wheat pasta, brown rice, fruits and extra vegetables. You remain in this period until finally you get to your goal weight.
  • Stage 3. This is a maintenance period intended to be a healthful way to take in for existence. You carry on to comply with the way of life rules you discovered in the two preceding phases. You can take in all sorts of foodstuff in moderation.

A common day’s menu on the South Seashore Diet

Here’s a search at what you may take in through a common working day in period one of the South Seashore Diet:

  • Breakfast. Breakfast may be an omelet with smoked salmon or baked eggs with spinach and ham, alongside with a cup of coffee or tea.
  • Lunch. Lunch may be a vegetable salad with scallops or shrimp, alongside with iced tea or sparkling water.
  • Evening meal. Evening meal may possibly function grilled tuna or pork paired with grilled vegetables and a salad.
  • Dessert. The diet program encourages you to enjoy a dessert, this kind of as a ricotta cheesecake or chilled espresso custard, even in period one.
  • Snacks. You can enjoy treats through the working day, also, this kind of as a Muenster cheese and turkey roll-up or roasted chickpeas.


Body weight loss

The South Seashore Diet claims that you can eliminate 8 to 13 lbs . (3.6 to five.9 kilograms) in the two-week interval that you might be in period one. It also claims that most of the weight will be shed from your midsection. In period 2, it claims that you can probably eliminate one to 2 lbs . (.five to one kilogram) a week.

Most people can eliminate weight on almost any diet program, in particular in the quick time period. Most essential to weight loss is how quite a few energy you take in and how quite a few energy you melt away off. A weight loss of one to 2 lbs . a week is the common suggestion. While it may possibly feel sluggish, it is really a pace which is extra probably to support you keep your weight loss permanently.

Losing a huge total of weight promptly could point out that you might be dropping water weight or lean tissue, somewhat than unwanted fat. In some circumstances, nevertheless, quicker weight loss can be harmless if it is really accomplished in a healthful way. For case in point, some diets contain an initiation period to support you leap-start your weight loss, which includes the South Seashore Diet and the Mayo Clinic Diet.

Wellbeing gains

The South Seashore Diet, while generally directed at weight loss, may possibly endorse sure healthful adjustments. Research displays that adhering to a prolonged-time period eating approach which is loaded in healthful carbs and nutritional fat, this kind of as full grains, unsaturated fat, vegetables and fruits, can strengthen your wellbeing. For case in point, eating a reduce carbohydrate diet program with healthful fat may possibly strengthen your blood cholesterol levels.


The South Seashore Diet is normally harmless if you comply with it as outlined in official South Seashore Diet publications and websites. On the other hand, if you severely limit your carbs, you may possibly expertise troubles from ketosis. Ketosis takes place when you really don’t have adequate sugar (glucose) for vitality, so your human body breaks down stored unwanted fat, creating ketones to construct up in your human body. Aspect outcomes from ketosis can contain nausea, headache, mental exhaustion and terrible breath, and from time to time dehydration and dizziness.