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The South Beach Diet is a nutrition method developed in 1995 by the American cardiologist Arthur Agatston. The South Beach Diet is also known as the South Beach Nutrition Model. In 2003, Dr. Agatstone published a book called The South Beach Diet, which sold 23 million copies and has been translated into many languages, including Polish.
What is the South Beach Diet?
The idea behind the creator of the South Beach diet was to improve the health of his patients struggling with heart disease and type 2 diabetes. The nutrition program he developed was so successful that one of the TV stations offered him a live show. The viewers were delighted and began to follow the dietary rules presented by the doctor. According to their assurances, the South Beach diet not only made them feel better and contributed to the loss of unnecessary kilograms, but also significantly improved their health.
The general principles of the South Beach Diet are fairly simple. The only parameter taken into account in this diet is the glycemic index (GI) of the foods consumed. As part of the South Beach Diet, you can eat any amount of foods, even foods with a high glycemic load (high in sugar), as long as they have a low glycemic index (glycemic load and glycemic index are not the same).
Another principle of the South Beach diet is to eliminate highly processed products from the menu, i.e. those that contain trans fats and saturated fatty acids and those whose glycemic index exceeds 60. In practice, this means a recommendation to give up white bread and pasta and eat whole grains, vegetables and fruits, but only those with a low glycemic index (less than 50).
The South Beach Diet recommends eating vegetable oils, avocados, and marine fish instead of butter and dairy. Instead of carbonated drinks, you should drink still mineral water, vegetable juices, coffee without caffeine and tea without theine, preferably green.
Another guideline of the South Beach Diet is to eat breakfast every day so as to avoid overeating at noon. Breakfast also stimulates the metabolism to work after a night of rest, which prevents dangerous drops and spikes in blood glucose later in the day.
Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns.
When choosing a diet, never follow the current fashion. Remember that some diets, incl. low in particular nutrients or strongly limiting calories, and mono-diets can be debilitating for the body, carry a risk of eating disorders, and can also increase appetite, contributing to a quick return to the former weight.
Fazy diety South Beach
The South Beach Diet is divided into three phases. Each of them consists in excluding certain products from the menu or including other products in the daily menu.
In phase one, you eat 6 meals a day. They should be composed in such a way as to satisfy hunger and at the same time not cause blood glucose spikes and not be too caloric. In this phase, which lasts 2 weeks, you can lose up to 6 kg. You can eat lean meat – red and poultry, fish, shellfish, legumes and soy milk, as well as eggs and vegetables in any quantity. You should also eat nuts, grains and seeds every day, and use good quality oils, preferably rapeseed, linseed, soybean, sunflower oil, extra virgin olive oil and grape seed oil.
The second phase of the South Beach Diet is to include products from different food groups. You can start eating yoghurts, unprocessed breakfast cereals, wholemeal pasta, rice (wild or brown) and drinking on whole grain flour. The menu also includes fruits and vegetables, such as potatoes, black and red beans, and green peas, prohibited in the first phase. You can eat small amounts of chocolate and drink moderate amounts of red wine.
The third phase of the South Beach Diet is to eat what we like, with a recommendation that the foods be low on the glycemic index.
What is the South Beach Diet?
Consistently used South Beach Diet allows you to lose approximately 6 kg after two weeks. It is important to eliminate cravings and cravings for sweets and other high-calorie snacks, which naturally lead to weight loss.
Nevertheless, it should be remembered that the slimming effect will occur only when the products eaten as part of the diet are not too caloric – in order to lose weight, you need to create a caloric deficit, i.e. burn more calories than you consume. If someone eats low GI foods in any quantity and doesn’t care about their caloric content, they may not only not lose weight with the South Beach Diet, but even gain weight on it.
Contraindications to the South Beach Diet
The South Beach Diets should not be used by people with kidney problems. It is also not suitable for young people.
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