In order to lose weight in a healthy way, it is necessary to gradually change the eating habits. Besides encouraging weight loss, this diet also aims to change the food eating habits and the lifestyle.
The South Beach Diet was created by the cardiologist Arthur Agatston, who named it after the glamorous area in Miami. It is also called “the diet with low-carb intake”, or “the south beaches diet”. It emphasizes low intake of carbohydrates, and is rich with proteins and unsaturated fats.
Still, this diet is not strict about the intake of carbohydrates, and it does not require weighing of the food that is consumed, which is another advantage. It aims to encourage weight loss, general changes in food eating habits and adopting a healthy lifestyle. Agatston says that a healthy food regime is a key factor in weight loss. This regime is based on good carbohydrates, unsaturated fats and high-fibre foods.
The South Beach Diet has three stages:
STAGE 1:
This two-week stage is developed in order to eliminate bad foods and encourage weight loss. No carbohydrates are consumed during this stage, especially sugars, pasta, rice, bread, fruit, juice, soda and alcohol. It allows lean proteins, such as fish, seafood, white meat, lean veal and soy products.
You can eat high-fibre vegetables, low-fat dairy, and foods with healthy, unsaturated fats, such as olives, avocado, nuts, pumpkin seeds, sunflower seeds and flax. You can combine meat with large portions of vegetables: spinach, tomatoes, chard. Olive oil can be used with the salads. The usual weight loss in this stage is 4 – 7 kilograms.
Menu sample:
Breakfast: It can contain artichokes, omelette with asparagus and goat cheese, roasted chicken breast meat or eggs with spinach and ham, along with a cup of coffee or tea.
Lunch: Choose shrimp or fish, along with iced tea or sparkling water.
Dinner: Grilled salmon or veal steak and seasonal salad.
Snacks: You can enjoy snacks during the day, such as cheese, turkey or nuts.
STAGE 2:
This stage is about long-term weight loss which is characterized by the gradual introduction of foods that were banned in the first stage. It is allowed to increase the intake of fruits and grains such as barley, oats, corn, rice and all the vegetables. The emphasis is still on protein foods, such as meat, fish, cheese, eggs, combined with plenty of vegetables. You stay in this stage until you reach your target weight. During this period you will probably lose 1 – 2 kilograms per week.
MENU SAMPLE:
Breakfast: 1/2 fresh grapefruit, 1 slice of grain bread toast with a slice of low-fat cheese (about 30 g), decaffeinated coffee or tea with non-fat milk and sweetener
Snack: 125 ml low-fat yogurt
Lunch: Mediterranean Chicken Salad
Salad:
– 1/2 kg chicken breast without skin and bones
– 2 tablespoons olive oil
– 2 cups prepared bulgur (peeled and crushed wheat – purchased in stores for healthy food)
– 1.5 cups of cucumber cut in cubes
– 1.5 cups of tomatoes cut in cubes
– 1 cup finely chopped green onions
– 1/2 cup chopped fresh parsley
– Lettuce leaves
Dressing:
– 1/2 cup salad dressing (a mixture of olive oil, mashed garlic and herbs)
– 1/2 teaspoon curry
– 1/2 sprig of dried mint leaves
– 1 teaspoon mustard
STAGE 3
In this stage you maintain the achieved target weight. You continue to follow the diet and lifestyle according to the principles you have learned in the previous stages. You can eat almost all foods that you want, including the occasional cheat foods, but without exaggeration.
