South Beach diet: how the diet works in three phases that helps to lose weight and eat correctly

The promise is that of Lose the extra pounds rather quicklylearning to feed correctly and – not a small thing – without undergoing excessive renunciations.

Let’s talk about the South Beach diet, food plan developed in 2003 but still current, by the cardiologist Arthur Agatston, of the Mount Sinai Medical Centerin the south of Florida (not far from South Beach, from which the diet takes its name).

«South Beach can be considered an antesignana of those food regimes based on distinction between good and bad carbohydrates “explains the Dr. Diana box who, a few years ago, edited the Italian version of the book South Beach’s diet. The new food program to lose weight in a short time and stay young for a long time (Sperling & Kupfer), signed by the cardiologist Arthur Agatston.

«This distinction is made on the basis of ability of some carbohydrates to cause rapid, how harmful, raising sugars in the blood», The expert continues. «Explaining in a very simple way, theexcess of glucose It is converted by the fat insulin that accumulates. And when greatly increases the adipose tissue There is a risk of meeting to insulin-resistancea condition that in turn, as in a sort of vicious circle, further favors the deposit of fats. The foods that instead determine a gradual increase in glucose cause a completely different insulin response, not overflowing but curved: this means that insulin gradually enters the sugar in the cells avoiding those excesses that risk converting into fat».

Based on this distinction, within the South Beach dietalso the vegetables To bring to the table must be chosen with care. «We must not forget that the vegetables we eat are carbohydrates “specifies the expert. «A part is not digested and performs the function of fiberremaining in the intestine and nourishing the microbiota. Another is instead digested e It turns into glucose. That’s why it’s important Choose low glycemic index vegetables». For example, green leafy vegetables are part of this group, such as spinach, lettuce and rocketbut also cruciferous like cabbage and broccoli and again celery and cucumbers.

The diet designed by Arthur Agatston is Artically articulates in three distinct phases.

South Beach diet: phase 1

During phase 1, which lasts two weeks, they come Refined sugars and high glycemic carbohydrates eliminated so as to encourage rapid weight loss.

«The first phase it is the most rigorous », explains Dr. Box. «However, it is good to underline that the food restriction is more than quantitative qualitative type, That is, it is based on the choice of the right foods and not on the quantity to be consumed. Of course the basic criterion must always be common sense and moderation in portions».

So what can you eat in this first phase? Ample space It is given to the consumption of protein . «Having been conceived by a cardiologist, the Diet favors fish, which brings good fats», The expert specifies” or lean meats, such as white ones and, as we said, Some types of low glycemic index vegetables. Not instead the consumption of fresh fruit is foreseen but only dry and The classic carbohydrates such as pasta, rice, bread, pizza and cracker should be eliminated».

And the effects are seen: follow this regime for two weeks ensures one drastic weight reduction. «In fact, liquids are lost as in all diets – the nutritionist points out – but yes also affects the adipose tissue».

Phase 2

Prefer these wholemeal to the “normal” ones: they contain healthy levels of carbohydrates and calories, as well as nutrients such as fibers and antioxidants.

Phase 2 instead provides for the reinstatement of those carbohydrates with a content glycemic index.

“This phase can last a lot – warns the doctor – tendentially until the established weight objective has not been achieved». What can you eat during this second step? The idea is to proceed with one gradual reintroduction of foods rich in fiber and complex carbohydrates that is i Cereals (such as pasta, rice, bread) but in full version since this slows down the release and absorption of the sugar they contain. Green light also a skimmed milk, most of the fruit and legumes. THE Foods rich in refined carbohydrates And sugars instead they go always consumed with extreme sparing.

Phase 3

Upon reaching the weighing objective, Proceed with phase 3 “That is, that of maintenance », The specialist explains. «It is not very different from the previous phase: let’s say the diet teaches to eat healthy and make sure to keep this habit over time, maintaining a good balance between allowed foods and occasions when we allow you to eat more. If then, as happens, for example, during the holidays or holidays, you let yourself go a little more, yes will be able to return to observe the scheme of phase 1 for a couple of weeks».

South Beach diet: what are the advantages

Waiter Serving Group of Female Friends Meeting for Drinks and Food in Restaurantmonkeybusinessimages

The advantages of this diet? Different. “First of all It is easy to follow because it does not expect to weigh food, factor that makes it absolutely compatible with the current lifestyle that leads to eating often away from home, bar, restaurant or canteen, During the lunch break, “observes the doctor.

But not only that, because this diet also seems to ensure a therapeutic advantage. «Reduce rapid sugars for two weeks allows a sort of disassessation from sugar », explains Dr. Box. «The first days are the most tiring but once passed you can break that vicious circle which leads to Foods that provide quick sugar in the blood – peak insulin – accumulation of fat And insulin-resistance. In short, follow this diet leads to rebalance the sugar metabolismturning off that almost compulsive desire to consume something sweet ».

Can it be contraindicated?

All this in front of a few contraindications. «In principle South Beach diet represents no health risks, It is less restrictive than the ketogenic one and does not involve a state of acidosis – explains the nutritionist. – It is recommended in general PEr healthy people who want to lose weight quickly or for Those who suffer from hypercholesterolemia or heart problems. Falling within the field of hyperprote diets, The only contraindication concerns people who have high blood uric acid problems or who suffer from renal failure».

South Beach diet: example of menu (with evening snack)

How can the first and most delicate phase of the diet be structured?

Here is an example of a menu provided by Dr. Boxzza.

• Breakfast – a Extract based on low glycemic index vegetables to accompany one Omelette with ricotta. “Also Simple eggs scrambled with vegetables and ricotta they can represent one Ideal breakfast in the first phase».
• Mid -morning snack: sliced ​​of turkey rump.
• Lunch. Beef beef with a salad of Mixed raw vegetableschoosing from those allowed, then lettuce, rocket, spinach “but non -carrots – specifies the expert – e tomatoes they go limited because they are quite sugarythe”.
• Afternoon snack: mozzarella morsels.
• Dinner: billy salmon, accompanied from raw or cott vegetableA + one vegetables that contain a small share of sugars. «Unlike the ketogenic diet, in South Beach it is possible to eat Legumes, such as chickpeas, peas, lentils, beans and beans – underlines Dr. Box. – to be consumed not only as a protein quota of the meal but also as good carbohydrates to low glycemic index».

Among the most appreciated aspects of the diet, also the Possibility to consume an evening snack.

«If you dinner between 20 and 9pm, At 11pm you can give yourself a pampering for the palate – underlines the nutritionist. – For example A small ricotta, 100 gramswith one sprayed with cocoa or cinnamon. To garnish maybe with a little grated orange zest. When following a diet, the After dinner it is often a critical moment: The idea of ​​being able to count on something sweet helps a lot too from a psychological point of view».