South Beach diet guidelines:
This diet was created by cardiologist Arthur Agatson to help patients who are overweight, reducing the risk of developing diabetes, heart attack and stroke while losing weight. Diet also known as the southern beaches consist of replacing saturated fats, bad for your heart healthy with polyunsaturated fats such as olive oil, nuts, seeds, fish, replacing bad carbohydrates with a glycemic index (over 60) a good derived from grains, fruits and vegetables which are not heat treated or treated slightly.
In the South Beach diet there’s no need to count calories, carbohydrates and fats or excessive exploitation in the gym. Changes in nutrition are conducted in three stages. The first stage gives the greatest weight loss. It is also the most rigorous, but it only lasts two weeks. The second stage is less restrictive, its duration shall be determined individually, and ends when you become your dream weight. Usually it takes three weeks. In the third stage there are no limits, the dietary rules assigned to it apply permanently.
South beach diet - stage I
Three a mid-size meals plus two snacks a day (lunch and afternoon snack) should be eaten. Selecting only the specific products, and some should be completely eliminated from the diet. This is the hardest step, because the body has to get used to the new diet. It is recommended to consume large amounts of protein and low carbs.
Products recommended in the south beach diet - stage I:
• lean meat (e.g. chicken breast of course without skin , beef tenderloin, cooked pork ham),
• all species of fish,
• pressed olive oil,
• some vegetables (e.g. broccoli, cabbage, cauliflower, celery, cucumbers, zucchini, lettuce, spinach, tomatoes), and cocoa.
Products prohibited in the south beach diet - stage I:
• milk, kefir, yoghurt,
• all types of alcohol,
• fruits and juices,
• beets, carrots, corn, potatoes, rice,
• pasta, biscuits, breakfast cereals, wholemeal bread,
• drinks with caffeine.
Example of south beach diet - stage I:
Tomato juice, an omelet with mushrooms, lean cheese, herbal tea or coffee, cereal with skim milk.
Skinny white cheese.
Salad with ham, lean cheese, nuts, flavored with a sauce of olive oil and vinegar.
Tomatoes with mozzarella.
Grilled chicken breast, steamed broccoli, celery and fresh tomatoes, lettuce.
South beach diet - stage II
Increase the intake of carbohydrates with higher glycemic index. You can also now include in the diet: fruits (pineapple, watermelon, bananas, juices, but not too often), vegetables, fine green beans, and beets (occasionally), corn, carrots, potatoes, grains (wheat bread, pasta, white rice rare), and red wine and sweets (occasionally), low-sugar jams, ice cream, honey, dark chocolate.
Products recommended in the south beach diet - stage II:
• whole wheat, dehulled cereal, brown rice, some fruits, bitter chocolate.
Products prohibited in the south beach diet - stage II:
• potatoes, wheat bread,
• beets, carrots, corn,
• ice cream, jams.
Example of south beach diet - stage II:
Yoghurt with strawberries or blueberries and bran, herbal tea or ersatz coffee with skim milk.
Hard-boiled egg or cheese thin clearing with a teaspoon of honey.
Baked trout, vegetable mix glade with 2 tablespoons of soy sauce, half a large head of lettuce, garnished with olive oil and vinegar.
Pear, lean piece of cheese.
Fillet of turkey, couscous, salad with tomatoes.
South beach diet - stage III:
This phase has no time limits. Southern beaches dietary assumptions are used for good. It should be remembered primarily for the use and composition of food products from the glycemic index below 60 (although sometimes you can allow yourself minor derogations). 3 meals a day are recommended.