Bookstores are no longer the only places to find books about fat loss and better health. For a couple of years now I’ve enjoyed the wide selection of material available at Costco and during one of my recent trips I was confronted with a familiar title, The South Beach Diet.

[When I see this photo, I can't help but think the girl in the foreground is laughing at the full piece bathing suit in the background? I'm sure there were similar snickers at the Costco checkout with my copy of The South Beach Diet in tow.]

I can still remember all the hype back in 2003 when the South Beach diet first hit book shelves. It was massive! Everyone and their mothers flocked to it including celebrities like Bill Clinton, Nicole Kidman, and our friend Oprah Winfrey.

Besides the overwhelming popularity surrounding the book, it’s message was quite sound as well: choose nutrient rich foods including high fiber carbs (fruits, veggies and whole grains), unsaturated fats, lean proteins, and low fat dairy.

Now, the 10th installment in the “South Beach Diet” series, the “Supercharged” edition highlights ways for people to boost metabolism to break through the fat loss plateau that so many encounter. To hell with it, I’m curious so off to the cash register I go to see what “new” information the celebrity cardiologist from Miami, Dr. Arthur Agatston would share with me six years later. Besides, I could always return it next week (thank you Costco return policy).

The Three Phase Plan

Reading through most of the book was like a trip down memory lane. It’s still the familiar three-phase plan:

Phase 1 – The first two weeks are designed for rapid fat loss and to eliminate sugar cravings. The plan calls for restrictive eating limited to: Lean meats, low-fat cheese and dairy, nuts, eggs, low-starch veggies, sugar-free sweets.

Phase 2 – The second phase adds healthy carbs (ie. whole grains), fruits and starchy vegetables (ie. sweet potatoes). The plan specifically prohibits these food options in this phase: Fatty meats, high-fat cheese, root veggies, alcohol and anything made with sugar.

Phase 3 – In the final phase, which in fact should be renamed to your new eating lifestyle for life, people can incorporate more fruits, more veggies and the occasional cheat treat into their eating plan.

This time around a 10-week exercise plan is also included which includes a very basic form of interval training (a mix of slow, medium, and fast walking) and body toning exercises to strengthen core muscles in the pelvis, your abs and torso, and to “rev up” metabolism to burn more fat and calories faster.

Back with the original book, Dr. Agatston promised a range of 8-13 pounds of weight loss in the first 14 days. This time around, no numbers are attached because the author believes people on the “supercharged” plan can expect the pounds to drop faster then Kanye West’s popularity. Sorry, I couldn’t resist.

My Opinion About Eating South Beach Style

The South Beach philosophy is made up of proven nutritional advice. Dr. Agatston’s medical background at the university of Miami serves him well but I also applaud him for the countless references to the latest research in journals he includes in the book. This shows me he’s not resting on his laurels and is at minimum up-to-date on the latest research done in the dietary field.

After the first phase it’s primarily a well-balanced diet relying on protein to keep people feeling full for longer periods of time. The suggestion to include two healthy snacks per day is an important component to the plan and aims to keep the blood sugar levels in check.

The issue that I and many others have encountered with this diet is the restrictive first phase and complex meal plans that prove to be challenging for those who aren’t culinary geniuses.

It requires a lot of time cooking and preparing while banking on your confidence to take on complex recipes. I know the first time I picked up the original South Beach Diet back in 2003, I was deftly afraid of the food lists with items that I either didn’t like or couldn’t easily get at my corner supermarket. Years later, I’ve gained more confidence in my culinary skills, but still would find it challenging to execute some of the meal plans.

The Bottom Line

For people who like and have the discipline to follow diets to the letter of the law, this diet will work. For others craving a simple plan and not looking to have their life controlled by food (like me), it will not.

My suggestion for a simple plan includes watching your portion sizes and ramping up your exercise regimen. Although, the 10 week exercise plan provided in this book is a nice step in the right direction, most of us will become bored and disinterested very quickly. For more ideas and exercises using interval training, check out our Turbulence Training program review which will surely add some more sweat and enthusiasm to each of your workouts.