25 October 2008

South Beach was a place around South Florida, where the author live. This diet was originally developed for overweight heart patients. The patients experienced excellent results, not only in their general health but also lost weight. It’s all about balancing the good carbs against the "bad" carbs.

South Beach Diet is based around the Glycemic Index, and carbs are chosen according to this index. Agatston’s book The South Beach Diet : The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss has remained a bestseller. This become the healthy version of Atkin diet, coz includes foods such as whole grains, healthy fats, fish, chicken, fruits and vegetables.

South Beach Diet Plan
South Beach Diet consists of Three phase. Almost similar with Atkins and Zone Diet, but not all the same. Dr Arthur Agatston, the creator stresses it’s not a strictly low-carb diet. Although when looking at the first 14-day phase - there is no doubt that this is a low-carb phase.

South Beach Diet begins with a restricted two weeks induction phase (weight loss about 8 to 13 pounds).

Phase 1
  • Three meals a day and snacks
  • Eating until your hunger is satisfied.
  • Most carbohydrates (such as rice, pasta, and breads) must be avoided.
  • Meats, shellfish, chicken, turkey, and fish are all on the menu along with nuts, cheese (fat-free), eggs, salads, and vegetables.
Menu sample in phase 1
Breakfast

Tomato juice, oz
Scrambled eggs with fresh herbs and mushrooms
Canadian bacon, 2 slices
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
Part-skim mozzarella cheese stick

Lunch
Chicken Caesar salad (no croutons)
Prepared Caesar dressing, 2 Tbsp

Snack
Low-fat cottage cheese (½ cup) with ½ cup chopped tomatoes and cucumbers

Dinner
Mahi mahi
Oven-Roasted Vegetables
Arugula salad
Low-sugar prepared dressing

Dessert
Lemon Peel Ricotta Crème

Phase 2
  • You may eat the food that avoided in phase 1 but only sparingly.
  • Weight loss should be in the region of 1-2 pounds per week.


Menu sample in phase 2
Breakfast

Berry smoothie (8 oz Dannon Light ‘n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended)
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Snack
1 hard-boiled egg

Lunch
Lemon Couscous Chicken
Tomato and cucumber slices

Snack
Dannon Light ‘n Fit yogurt, 4 oz

Dinner
Meat Loaf
Steamed asparagus
Mushrooms sautéed in olive oil
Sliced Bermuda onion and tomato with drizzled olive oil

Dessert
Sliced cantaloupe with 2 Tbsp ricotta cheese

Phase 3

  • Maintenance and live in a lifestyle more than a phase
  • Eating healthy foods, and maintaining weight.


Breakfast
½ grapefruit
Tex-Mex eggs (2 eggs scrambled with shredded Monterey Jack cheese and salsa)
Whole grain toast, 1 slice
Decaf coffee or decaf tea with fat-free milk and sugar substitute

Lunch
Roast Beef Wrap
Nectarine

Dinner
Grilled salmon with tomato salsa
Tossed salad (mixed greens, cucumbers, green bell peppers, cherry tomatoes)
Olive oil and vinegar to taste or 2 Tbsp low-sugar prepared dressing

Dessert
Chocolate-Dipped Apricots

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