The South Beach Diet, or the South Beach Diet, is not a restrictive diet. When using it, you do not have to drastically reduce calories and limit yourself too much. For this reason, it is not a quick weight loss diet. The South Beach Diet is recommended for those who want to eat he althily and not gain weight.
The South Beach Diet , also known as theSouth Beach Diet , was created by cardiologist Arthur Agatston in his quest to find the right nutrition plan for his patients. He noticed that his proposed diet not only regulates cholesterol and insulin levels, but also reduces weight.
Losing weight according to the creator of the South Beach diet
Dr. Agatston, the creator of the diet, says eating good carbohydrates (complex carbohydrates with a low glycemic index) and good fats (polyunsaturated and monounsaturated) will make you lose weight. And the cause of weight gain is primarily the consumption of highly processed simple carbohydrates, which are found, among others, in in light bread, snacks, sweets, sweet drinks. Why? These products have lost their most valuable nutrients during processing: micronutrients and fiber. And they differ significantly from what our ancestors ate, which is why they are less tolerated by our body. What Happens When You Cut Simple Carbohydrates? The production of insulin returns to normal and the fat balance is regulated. So instead of counting calories, hang the glycemic index on the refrigerator.
South Beach Diet: Unsaturated Fats and Protein
To compensate for the lack of bad carbohydrates, you can use simple fats (mono- and polyunsaturated) and animal protein. Chicken, turkey, fish, nuts as well as low-fat cheese and yoghurt are recommended. However, Agatston does not encourage the use of other products with a reduced fat value (e.g. skimmed spreads, skimmed meats). He believes that there are too many simple carbohydrates in this type of food. While on the diet, do not spare yourself from monounsaturated fat (e.g. olive oil). They enrich the taste of dishes and, above all, reduce the risk of heart disease.
The assumptions of the South Beach diet
The plan is long term. The diet has three parts. The first one lasts 2weeks. This is the most stringent stage. For the next few days, you can only eat eggs, poultry, beef, fish, vegetables and low-fat cheese. Eat 6 meals a day - 3 main courses plus 3 snacks (including dessert). Such a schedule of meals will prevent you from feeling hungry. During the first part, you can lose up to 6 kg.
Phase two continues until you reach your ideal weight. You can add good carbohydrates with a low glycemic index to your menu - this will enrich your menu. The last phase - the third - is to help maintain the desired weight. Thanks to it, you will avoid the yo-yo effect. It is less restrictive than the two previous steps. You can eat 4 meals a day. Even if you experience some unplanned deviation from your diet, you can always revert to Phase One for a week or two. And after shedding extra kilos, switch back to stage 3.
menu based on Arthur Agatston's book "The South Beach Diet", published by Rebis