In the first paragraph of Chapter Two, Dr Arthur Agatston MD confesses that his new approach combines ” the best of the original South Beach Diet (good carbs and good fats) as well as some of the best practices of the keto diet”. Dr Agatston has certainly seen the light on full-fat dairy. He cites research by Messrs Phinney, Volek, Noakes and Lustig, too, on low carb, keto and sugar addiction.
Agatston says that Phase 1 of The New Keto-Friendly South Beach Diet, breaks down food intake as 55-65% fat, 25-30% protein and 10-20% carbs. Agatston defines a strict keto diet, as being 75% fat, 20% protein and 5% carbs.
There are, says Agatston, twelve rules for keto-friendly eating:
- Minimise sugars
- Strictly avoid refined carbohydrates
- Limit snacking
- Favour fewer; larger meals iverfrequent small meals
- Maximise the healthiest fats
- Consume full-fat dairy
- Limit omeha-6 vegetable oils
- Eat a variety of non-starchy vegetables
- Enjoy a wide variety of meats, poultry and seafood
- Eat primarily whole foods
- Eat slowly
- Be flexible
Dr Arthur Agatston sits on the Nutrition committee of theAmerican College of Cardiology and is able to explain clearly things like incretins, trans fats, omega 3 and omega 6 fat. Dr Agatston is the man behind the Agatston Score for calcification of the arteries. The original South Beach Diet, sold 23 million copies. He is an Associate Professor of Medicine at the University of Miami Miller School of Medicine and Clinical Professor of Medicine, at Florida International University Herbert Wertheim College of Medicine.
Dr Agatston has his own impressive credentials, but he’s not afraid to reference others, writing about the work of Dr Kraft, Dr Eric Westman MD, Dr David Ludwig and Professor John Yudkin, for example.
Agatston believes that the American diet started going wrong with the Dietary Guidelines for Americans in 1980, which urged Americans to eat less fat. Food manufacturers were able to hide behind ‘a calorie is a calorie’ as they replaced fat with sugar,
The book leads the dieter through preparation for the diet and gives meal plans. It’s all very well thought out. For people wanting a lower carb diet (under 130g of carbs per day) it seems like a good one.
For the keto aficionado wanting more recipes, there are a mere 5 breakfast recipes under 10 grams of carbs per serving. Grab and go nut and berry yogurt bark looks lush. Just two drinks under 10g of carbs per serving, both lattes. Lunch recipes are disappointing, with just two under 10g per serving, both of them salads. Dinner recipes are much better, with thirteen meeting the 10h/per serving. Mini taco salads with cilantro-lime yogurt dip and chicken Shepherd’s pie with cauliflower seem worth trying. There are eleven recipes for ‘sides, snacks and sweets’, including cloud bread, herbed seed crackers, Parmesan crisps, cheesy garlic cauliflower breadsticks, salted tahini dark chocolate fudge cups and chocolate chip cookie dough bites.
Verdict: Comprehensive book for the average new-to-low-carb dieter. Maybe not good value for money if you are only after more recipes. Maybe there will be a cookbook later.