South Beach Diet vs. The Ketogenic Diet

The South Beach and Ketogenic Diets have become very popular in the last couple of years, and the reasons are pretty simple – they both work for weight loss, and they work very well.

I’ve personally had a chance to try both diets, and each one brings something unique to the table, and honestly, if you’re looking to lose weight, you really can’t go wrong with either one.

Even so, while one diet may work great for one person, that doesn’t mean it’s the right fit for everyone. So with that in mind, we’re going to dig a littler deeper into both diets, so you can pick the right approach for you!

2019 UPDATE: South Beach Diet Announces Ketogenic Menu

I personally prefer the South Beach approach, so we’ll start with that one first, PLUS, they just added more than 60 keto-friendly menu items, including their new South Beach Simply Fit Shakes, that are also keto-compliant.

That means, if you’re considering South Beach Diet or keto – you can now use SBD to meet both requirements!

The South Beach Diet’s ketogenic menu is designed to limit you to 40 to 50 net carbs per day, so if you’re looking to be more in the 20 to 30 range, you may want to consider a stricter version of the diet, which we’ll detail below!

1. The South Beach Diet

the south beach diet

The South Beach Diet (read our review here) has been around for decades now, and during that time it has become one of the most popular diet plans of all time.

In the early days, if you wanted to try the South Beach Diet, you bought a book that laid out the principles behind the diet, and then told you what foods to eat.

That meant prepping all of your own meals, doing all of your own shopping, and the only real support system you had was yourself, or friends and family.

That all changed, though, with the release of their meal delivery diet plan a couple of years ago. Now, you can lose weight following the proven South Beach Diet system, with the convience of having most of your meals and snacks delivered right to your front door.

Weight loss has really never been any easier.

How Does the New South Beach Diet Work?

a woman stretches in a field

With the new program, you simply sign up for one of their plans:

  • Silver
  • Gold
  • Platinum
  • NEW Keto-Friendly Menu Announced!

After picking the right plan for you, you will begin recieving monthly shipments of meals, snacks, and shakes.

Along with all of this food, they will also send you the exact plan to follow for losing weight, and turning your health around.

To stay on track, they also have a free app that will be your lifeline while following the program. This will help you track your meals and snacks, keep you motivated, and is a great resource for delicious home-cooked recipes, when you decide to make a healthy meal on your own.

DadQuarters readers can Lock in a 40% South Beach Diet Discount HERE.

What Kind of Food Will You Eat?

While not as strict as the ketogenic diet when it comes to sugars and carbs, South Beach Diet is still considered to be a low-carb approach to eating, and it’s a well-rounded and balanced menu.

The thing I like about this, when compared to keto, is that you still get enjoy the occasional carbs or dessert, but they just teach you how to do it in moderation.

Here’s a look at some of the meals on their most current plan:

Variety is a huge advantage of the South Beach Diet menu, so you should find plenty of foods that you enjoy. Here’s a quick look at just a few of their latest offerings:

grilled chicken sandwich


  • Beach Shack Chocolate Shake
  • Canadian Style Turkey Bacon, Egg, & Cheese Muffin
  • Turkey Sausage & Egg Muffin
  • Blueberry Ricotta Muffin


  • Grilled Chicken Sandwich
  • White Bean Chicken Chili
  • Mushroom Parmesan Soup with Chicken
  • Nut & Seed Entree Bar
  • Chocolate Caramel Lunch Shake


  • Artichoke & Spinach Stuffed Chicken Breast
  • Broccoli and Cheese Stuffed Chicken Breast
  • Chicken Roma
  • Home-Style Creamy Cauliflower & Chicken
  • Home-Style Chicken & Brown Rice


  • Dark Chocolate Nut Bar
  • Sea Salt-Kissed Nuts
  • Sweet & Tangy Flavored Meat Snack Stick
  • Chocolate Ice Crush
  • Chocolate Chip Muffin Mix

How Their Keto Menu Works

new south beach diet keto plan

If you decide to go South Beach, and want to incorporate a ketogenic approach while you’re following their program, it’s now easier than ever with their keto-friendly menu options!

Here’s what they’re currently offering:

  • 60+ Keto-Friendly Menu Items: Breakfasts, Lunches, Dinners, Snacks
  • South Beach Diet Simply Fit Shakes: 3 Grams Net Carbs, 20 Grams Protein, 0 Added Sugars

Bottom Line: Lose Weight Fast with South Beach Diet

Here’s my bottom line on the South Beach Diet: It’s fast. It’s Easy. It’s Effective. If you’re looking for a flexible and balanced approached to losing weight, that also offer the convience of meal delivery, then this is the diet for you.

PLUS, the now have a keto-friendly menu, so it’s a win-win!

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2. The Ketogenic Diet

a plate of veal steak asparagus and other veggies

The Ketogenic Diet has really taken off in the last couple of years, and it is a super effective way to drop a lot of weight very quickly.

It has also had a bunch of other reported benefits for folks, including helping with things like diabetes and other ailments.

It’s stricter than the South Beach Diet, but once you get used to this way of eating, it really is pretty easy to stick with.

How Does Keto Work?

The goal with the ketogenic diet (learn more about it) is to get your body into a state known as “ketosis.” Basically, when this happens your body is going to be burning fat for energy vs sugar.

To get into this state, you really don’t need to do anything crazy, it’s basically just these simple steps:

  • Limit Your Carbs to 20 grams per Day. I’ve heard 30 grams thrown around too, but 20 seems to be the benchmark to shoot for.
  • Eat More Healthy Fats
  • Mix in Non-Starchy Veggies
  • Focus on Whole Foods

You can eat things like cheese and other dairy products on keto, which is one thing I appreciate about the diet, although I have had better weight loss results when I’ve limited my dairy, so take that for it’s worth.

What Kind of Foods Can You Eat?

some keto approved kebabs cook on the grill

Keto is great, because it can really simplify the eating process, in my opinion. Here’s a quick look at some of the foods you can eat when following the ketogenic diet plan:

  • Olive Oil, Coconut Oil, Butter, Ghee, etc.
  • Steak, Bacon, Pork, Poultry, Eggs, Fish, Etc.
  • Non-Startch Veggies – Broccoli, Cauliflower, Greens, Cucumbers, etc.

Build your meals and snacks around these principles, and you should be well on your way to following the ketogenic lifestyle.

The Bottom Line on Keto

I am certainly no diet expert, so if you’re serious about trying the ketogenic diet, I recommend finding some good books on Amazon or another retailer, to get a good blueprint for getting started.

Keto is a super fast way to lose weight, and it can be highly effective and easy to follow. If you like the idea of eating healthy fats, proteins, and veggies, while limiting your net carbs to 20 grams per day, and eliminating sugar, then this is the diet for you!

Meal Delivery Keto Options?

If you’re looking for a meal delivery keto option, then we recommend Diet to Go’s Keto program. CLICK HERE to learn more and lock in the best Diet to Go Discount!

Final Thoughts

Both the Ketogenic and South Beach Diet are great ways to lose weight, and each offers their share of positives and negatives.

If you’re looking to drop pounds fast, my advice is to pick one and go for it!

Take a close look at both, and decide which meal plan is going to fit your lifestyle and needs, and then get going – there’s no time like the present, and then sooner you get started the quicker you will reach your goals.

For my money, though, South Beach Diet is a great place to start!

They recently launched a keto-friendly menu, their food tastes great, and the plans as super affordable!

CLICK HERE to Learn More & Activate 40% Discount!