Here is a quick "nutshell" answer (forgive me but I swiped some of this from another forum!)
Like the South Beach Diet, the Atkins Diet works by lowering carbs. However, with Atkins, dieters are encouraged to cut out all carbs; good, bad or indifferent. They are also permitted to eat unlimited amounts of protein and saturated fat.
The key difference between these two diets is that the South Beach Diet does not require exclusion of carbs, but only a change in the type of carbs consumed. Also, the South Beach Diet does not condone consumption of saturated fat, which is commonly linked with cardiovascular disease. Instead, SBD encourages consumption of unsaturated fats, which are proven to promote health.
The South Beach Diet is a three-phase weight-loss program developed by cardiologist Dr. Arthur Agatston. The first phase of the diet is the most restrictive and lasts for two weeks. It helps those with sugar addiction to "detox." It emphasizes lean proteins, fat-free or low-fat cheese, nuts, eggs, tofu, legumes, healthy types of fat, and low-glycemic-index vegetables. Phase II reintroduces fruit, whole grain bread, brown rice, whole-wheat pasta and fat-free/low-fat milk and yogurt. Dieters stay on Phase II until they've lost their desired amount of weight. Phase III is for maintenance and should be followed for life. Dieters are encouraged to move back and forth between the different phases as needed to maintain their weight loss. By following this diet, the plan promises positive changes in markers of cardiovascular health: lower cholesterol, LDL cholesterol and triglyceride levels, along with increased HDL cholesterol levels
You'll be eating particular healthy carbs during Phase 2, such as whole grain breads, fruits, and sweet potatoes.
Specific foods that are included in Phase 2 are apples, cherries, grapefruit, yogurt, barley, beans, black-eyed peas, and more.
Foods that are recommended to be used sparingly include whole grain bagels and semi-sweet chocolate, among others. This means you can sometimes work these foods into your meal plans, you just can't eat them with abandon.
The foods you will be asked to avoid are comprised of unfavorable carbs. This includes foods such as white bread, potatoes, regular pasta, white rice, cookies, dinner rolls, honey, and full-fat, full-sugar ice cream.
[For the SBD food lists, see the SBD FAQ here at 3FC.]
A typical meal is breakfast of oatmeal with cinnamon and walnuts alongside a cup of fresh strawberries. You're also provided with snacks such as a hard boiled egg, a pear, and cheese.
Phase 2 isn't as "strict" as Phase 1 and you can easily work in foods you enjoy into your meal plans. The ease of using the food lists will come in handy for a busy person.
Hope this helps.
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