The author of South Beach Diet is a famous cardiologist Dr. Arthur Agatston.
The diet is based on moderation, and attitude that extremity is not good for anything. According to South Beach diet, we doesn’t need to avoid any fat or carbohydrates, but we must choose the right fats and the right carbohydrates.
Dr. Agatston recommend to replace sugar with artificial sweeteners, and if we really enjoy the chocolate, then we should use black chocolate. Since it is a diet designed according to the needs of people suffering from cardiovascular diseases, emphasizes the importance of antioxidants and the intake of omega-3 fatty acids.
Omega-3 fatty acids, can be found in fish and are important factor in reducing the levels of triglycerides in the blood. We should take them from natural sources such as tuna and sardines.
The advantage of this diet is frequent consumption of smaller meals, in this way we are avoiding the starvation of the organism, and overeating as a result of starvation.
Diet is implementing in three phases:
Phase 1
Learns how to overcome hunger, and how to choose the right foods, as well losing weight.
Diet lasts two weeks, and the expected weight loss is 4 to 7 kg, by avoiding bad carbohydrates and sweets, and avoid bread rolls, pasta and so on. In this phase is recommended to consume fish, egg whites, nuts and little carbohydrates with low glycemic index.
Moreover to eat vegetables such: spinach, chard, tomatoes, carrots and olive oil and less fat cheese.
Recipe for Lunch: South Beach chopped tuna salad
Ingredients
1 can of tuna in water (180 g)
1/3 of chopped cucumber
1/3 cup tomato
1/3 cup chopped celery
1/3 cup chopped avocado
1/3 cup chopped radishes
1 cup chopped lettuce
Sauce:
4 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
2 cloves garlic, minced
1/2 teaspoon black pepper
How to prepare salad: Arrange in layers of tuna, cucumber, tomato, avocado, celery, radishes in a glass bowl.
Preparation of souce: Mix olive oil, lemon juice, garlic and pepper, and sprinkle on salad.
Nutrition’s per meal – 506 calories, 48 g protein, 18 g carbohydrate, 28 g fat, 4 g saturated fat, 640 mg sodium, 50 mg cholesterol, 6 g fiber.
Phase 2
It lasts two weeks and gradually introduce forbidden foods. At this stage, attention turns to an increased daily intake of various fruits and grains. During this time the body weight continues to drop. Largely are eaten grains such as barley, oats, corn, rice and all the vegetables. Accent is still on protein foods such as meat, fish, cheese, eggs, combined with an abundance of vegetables.
One day menu example:
Breakfast
1/2 fresh grapefruit
1 slice of toasted bread from whole-grain and above it 30 g baked and sliced ”Cherrar” cheese with less fat
Decaffeinated coffee or tea without theine, and with nonfat milk and sweetener
Snack
125 ml low-fat yogurt with no sugar
Lunch
Mediterranean Chicken Salad Recipe
Ingredients
1/2 kg chicken breast without skin and bones
2 tablespoons extra virgin olive oil
2 cups prepared bulgur (peeled and crushed wheat grains)
1 and 1/2 cup diced cucumber, sliced
1 and 1/2 cup diced tomatoes, sliced
1 cup chopped green onions
1/2 cup chopped fresh parsley
leaves of lettuce
Sauce:
1/2 cup of Italian salad sauce with low sugar
1 tablespoon cayenne pepper sauce
1/2 tablespoon dried mint leaves
1 tablespoon of mustard powder
Preparation: In a pan fry the chicken in oil, over medium heat for eight to ten minutes, or until chicken is tender and loses pink color. Often rotate until brown color is uniformly received. Remove the chicken from the pan, and slice into thin bite-size cubes. Let cool, then refrigerate.
When completely cooled, mix the chicken with bulgur, cucumber, tomato, onion and parsley in a bowl. Serve on a leaves of lettuce and sprinkle with sauce.
Phase 3
Represents preserving of weight loss, and should last a lifetime. Dr. Agatston says that it is understandable that we cannot always keep to a strict rules, because of that the rules at this stage of diet are not so rigid. Sometimes it is permissible to treat ourselves with ice cream or favorite cake, if we consciously take care of our own health.
