South Beach Supercharged Diet Review

South Beach Diet

by George Pierce
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The South Beach Diet Supercharged (SBDS) is an updated version of the South Beach Diet (SBD) which was created by Dr. Arthur Agatston.  Dr. Agatston, a cardiologist, developed the diet as a way for his patients to naturally and healthily lower their cholesterol.  Two added benefits sparked the diet book, these benefits were that his patients were losing weight and that they loved the diet.  

If you are not familiar with the South Beach Diet (SBD), it is a low carb diet that focuses on choosing the 'right carbs' and the 'right fats'.  Right carbs are high fiber low glycemic carbs, carbs that do not spike your blood sugar levels.  Right fats are good fats which nature makes, wrong fats or bad fats are those fats that are man made. Fats are limited. 

The original diet did not include an exercise plan.  The main difference between the original diet and the supercharged version is that the updated version includes exercise.  It also adds more flexibility regarding food choices and meals.

The exercise that Dr. Agatston has added is called 'interval training".  The exercise is only required for 20 minutes at a time and no gym is necessary.  Most experts agree that exercise is an essential part of a healthy lifestyle.  Exercise also helps speed up your metabolism which means more weight will be lost.  


The exercise section includes instructions and photos.  It combines low intensity and high intensity exercise along with a walking program.  It includes 27 exercises that will strengthen and tone your body.  The workout is available on DVD (see below).  

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The updated diet is based on three phases (as is the original):  

The first is the most restrictive and lasts 14 days. Your carb intake will be low, even fruits are off limits during this phase.  You can expect to lose up to about 13 pounds in this phase.  

Phase 2  lasts until you reach your goal weight.  You will be adding back some of the foods that were banned in phase 1.  You should see a healthy weight loss of about 1-2 pounds per week during phase 2.  Phase 2 in the updated version is a bit more lenient, allowing whole grains, fruit, and some alcohol.

Phase 3 is your maintenance phase.  In this phase you will learn to make your new eating and exercise habits permanent.  

The overall diet has not changed much but you will find added recipes.  The diet is based on low carbs, lean protein, and low fat dairy,  The diet centers on three meals and snacks when needed.

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Sample Menus:

Phase 1


Six oz. tomato juice; a poached egg with smoked salmon; half cup spinach cooked in olive oil

Morning Snack: 

Celery with low-fat cheese spread


Tossed salad with romaine lettuce, smoked chicken, 1/3 small avocado, tomatoes, onion and cooked turkey bacon; 
2 tablespoons low-sugar salad dressing

Afternoon Snack: 

½ cup shelled edamame with sea salt


Roasted rotisserie chicken; tossed salad with mixed greens, chopped cucumber and cherry tomatoes; roasted artichoke hearts cooked with olive oil and black pepper


Vanilla chill with sprinkled cinnamon, blended until frothy (recipe is in book)


Phase 2


6 ounces tomato juice; 4 ounces artificially sweetened fat-free or low-fat yogurt; Irish oatmeal with cinnamon and walnuts; coffee or tea with 1% or fat-free milk and sugar substitute

AM Snack: 

¾ cup strawberries and latte with fat-free milk


Thai Shrimp Soup; tossed salad with mixed greens, chopped cucumber and cherry tomatoes; 2 tablespoons Lemony Dill Dressing or low-sugar prepared dressing of choice

PM Snack: 

1 hard boiled egg with bell pepper strips


London broil with fresh mushrooms cooked in beef stock with herbs of choice; roasted asparagus with minced shallots; Cannellini Bean Mash 


Chocolate mousse

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Phase 3 


½ grapefruit; 2 scrambled eggs with cheese and salsa; 1 slice whole grain toast; coffee with 1% or fat-free milk and sugar substitute


Roast beef wrap; 1 nectarine


Grilled salmon with salsa; tossed salad with mixed greens, chopped cucumber and cherry tomatoes; 2 tablespoons Lemony Dill Dressing or low-sugar prepared dressing of choice


Chocolate-dipped apricots


What You Can Eat:

Lean protein:

Lean protein according to SBDS is defined as having 10 grams or less of total fat and 4.5 grams or less of saturated fat.   Game meats, veal, lamb,  poultry, beef, fish, and shellfish.  Meat substitutes that are soy-based and contain 6 grams of fat or less per 2-ounce serving are allowed..

Dairy and eggs:

Low fat or no fat is allowed.  Two cups of dairy are allowed daily.  Cheeses should contain no more that 6g if fat per ounce.  Whole eggs are allowed or yolks or whites or egg substitutes.


Legumes can be fresh frozen or canned as long as they do not contain added sugar.  Legumes are suggested as a diet staple.

Fruits and vegetables:

 You should eat at least two cups of vegetables at lunch and dinner.  Fresh, frozen or canned veggies are allowed, just no added sugar.  In phase one certain fruits are not allowed ( beets, carrots, corn, green peas, white potatoes, sweet potatoes, pumpkin, squash, turnips and yams), but all fruits are allowed in phase 2.


Seeds, Nuts, Oils

All seeds, nuts, and oils are allowed, but you are limited to one daily serving in phase 1.  


During phase 1, grains are not allowed.  You can add whole grains in phase 2.


Tea, tomato juice, vegetable juice, sugar free sodas, soy milk, and coffee are allowed in phase 1.  No restrictions are made on beverages in phase 2, other than moderation.


Sweets are allowed but limited to 100 calories per day.  Many sweets are available in sugar free low calorie versions.

Level of Difficulty:

The difficulty is high in phase 1, but overall the level is medium.  


There are no in person meetings.

Vegan or Vegetarian?

You can adapt this diet for either.  The SBD home delivery has both vegan and vegetarian as options.

SBD goes Gluten Free on CBN

Gluten free?

Making this diet into a gluten free diet is an option, just watch the labels.

Does it work?

Yes, in fact, the SBD is one of the leaders in weight loss.  According to US News and World Report, it ranked SBD as #22 Best Overall Diet


Lose weight
Look and feel better
Healthy eating
Hunger should not be a problem
Improve your health 
More Flexible yet restrictive
Includes effective exercise that is time efficient
Lots of help with recipes and meals

A low carb diet, such as this one, is likely to lead to a 'carb crash'.  The result can produce symptoms such as fatigue, dizziness, irritability, dehydration, nausea, headache, dry mouth, and bad breath.  This should end when you go to phase 2.  
If you have an kidney problems, this diet is high in protein which could be a problem.
If you are a carb lover, this diet may not be a good fit for you.



The South Beach Diet Supercharged is a healthy diet that can lead to permanent weight loss.  Phase 1 is tough but only lasts for two weeks.  Unless you are a carb lover, this diet should be worthy of your consideration.  I give it two thumbs up and suggest that you add it to your list of weight loss options.

Thank you for reading, my friends.  I wish you success on your weight loss journey.


People who opted for this diet often added the recipes book and the workout DVD.  


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