For sultry beauties. “South Beach” diet: menu for every day, reviews and results

The South Beach Diet was developed in 1999 by Arthur Agatston, a cardiologist from Florida. The purpose of its use is not so much the beauty of the figure, although this is also true, but rather reducing the load on the heart. There are rumors that this diet was also prescribed to Bill Clinton, the 42nd President of the United States, who suffered from cardiac pathology. That is why it is also called “Presidential”.

The “South Beach Diet” is a variant of a protein diet (carbohydrates are allowed, but in limited quantities) in combination with fractional meals, which involves activating metabolism, as well as the formation of new eating habits.

The diet consists of three phases:

1. Strict phase, duration – 2 weeks. The goal is to get rid of carbohydrate addiction in order to facilitate the subsequent transition to a healthy diet.
2. Weight loss. The duration is determined individually - either until the desired weight is achieved, or until its reduction stops (it is believed that in this case the body has reached its optimal weight). At this stage, the list of acceptable carbohydrate foods expands, mainly due to the so-called slow carbohydrates.
3. Adaptation. This phase is a transition phase from the diet to a regular diet, its goal is to prevent weight gain again. Duration – a week or more (unlimited).

If necessary, phases I and II can be repeated.

Rules of the South Beach Diet:

• strict diet - 3 main meals with 2-3 snacks between them at approximately equal intervals;
• a certain drinking regime - you should drink 2 liters of water daily;
• moderation - despite the fact that the amount of food is not strictly regulated, reasonable restrictions must be observed: portions are small, but sufficient to satiate. It is not recommended to sharply reduce portions;
• dietary methods of preparing dishes - boiling, baking, steaming, grilling, and long-term heat treatment is very undesirable; Dr. Agatston considers it one of the reasons for gaining excess weight.

Source: depositphotos.com

General rules

The dietary health course was developed by leading American cardiologist Arthur Agatston.
Initially, the diet was developed for people with various diseases and disorders of the cardiovascular system, who often suffer from excess weight. Therefore, the diet was designed so that patients consumed only the “right” carbohydrates and fats - vegetables, beans, whole grains, nuts, fish and excluded the “wrong” carbohydrates from the menu - refined foods, milk chocolate and trans fats .

Arthur Agatston

Having first tried the diet on himself, the doctor noted that in a week he lost 4 kg painlessly and easily, which means the diet is not only healthy, but also ideal for losing weight. Having presented the information in the book of the same name, the beach weight loss system received enormous publicity and became popular among people of all ages who want to strengthen the body and prepare their figure for the summer season.

The book “The South Beach Diet” describes in detail all 3 stages of weight loss and the nuances of nutrition:

• the first is the strictest - protein lasts 2 weeks and ensures maximum weight loss - up to 4-6 kg, is aimed at eliminating all “bad” carbohydrates from the diet and bringing metabolic processes to normal;
• the second is carbohydrate – it is recommended to adhere to this diet for several months, you can already allow yourself complex carbohydrates, that is, “good” and “correct”;
• the third stage has no time limits, it is important not to overeat, not to eat after seven in the evening, to reduce food intake to 3 times a day and not to eat “wrong” carbohydrates and trans fats.

At the last stage of the South Beach diet, the results are best seen - the body has rebuilt itself, you don’t want flour and sweets, it’s important to consolidate the result for life, otherwise it’s better to go back to the first stage and start all over again.

Diet Disadvantages and Side Effects

The main disadvantage of the diet is the insufficient amount of fiber in the diet, especially at the first stage. Because of this, disruptions in the functioning of the intestines may occur.

Also, if you follow the South Beach diet, there is a high risk of gallstones forming in your gallbladder.

This method of losing weight is contraindicated for people with kidney or liver failure, duodenal ulcers, cholecystitis, hepatitis, or pyelonephritis. You should also not diet during pregnancy.

Date: 03/05/2014.

Updated: 08/23/2018

Authorized Products

A protein diet at the beginning of a diet course has a beneficial effect on intensive weight loss. It should be varied, so you should stock up on a large assortment of meat, for example, chicken, turkey, beef, veal. It is important to use lean parts - fillet, tenderloin (skin should be removed).

In addition, you can allow yourself eggs, low-fat cheese (cheddar, cottage cheese 1-2% or low-fat, feta, parmesan, mozzarella, ricotta), seafood, fish, low-fat yogurt and milk.

“Correct” carbohydrates at the second stage of the weight loss system are recommended to be obtained from oatmeal, grain and rye bread, and dark chocolate. Vegetable oils, such as peanut and olive, are best sources of fat. Drinking wine is allowed (with the exception of the first strict stage).

You can enrich your diet with nuts, vegetables, and lettuce. The best snacks are fruits; you can treat yourself to blueberries, currants, blueberries, apples, grapes, kiwi, melon, strawberries, mangoes, pears, plums, grapefruits, apricots, oranges.

The list of vegetables that can be consumed, fresh, boiled, blanched, grilled, is quite long and includes: artichokes, broccoli, asparagus, beans, cabbage, cucumbers, eggplant, spinach, zucchini, turnips, alfalfa sprouts.

Table of permitted products

conclusions

Diet «

South Beach was developed by a cardiologist, but there is no reliable evidence that it has any particular benefit for heart patients.

A diet is used, in accordance with the name, usually losing weight to prepare for the beach season in a month by reducing clothing sizes by one or two.

Reader’s story “How I lost 18 kg in 2.5 months” I’ve been fat all my life and suffered from excess weight. In clothing stores I chose size L, which by the age of 25 turned into XL and continued to grow. I can tell you for a long time how I tried to fight my 30-35 extra pounds: diets, hunger strike, physical activity, even pills and some kind of conspiracies. The effect was short-lived or absent altogether. In short, despair, depression and almost resignation to one’s enormous weight. But one day I came across... a chocolate bar that helps you lose weight! It didn’t cost me anything to try it - I love chocolates. I ordered it and ate it. And the weight crept down!! It seems like mysticism, but it's true. I began to study the issue and realized how it all works. Girls, try it! I have already lost 18 kg in 2.5 months. And I continue. It's up to you, but you don't lose anything except weight, of course. Try Choco Burn chocolate for weight loss for 147 rubles.

Fully or partially limited products

All cereals (with the exception of oatmeal) are contraindicated, including polished rice, as well as refined granulated sugar and products that contain it. Alcoholic drinks are also not recommended, with the exception of wine.

Arthur Agatston suggests completely eliminating carbohydrate foods with a high glycemic index and culinary products containing trans fats , because they are quickly and easily digested and, as a result, contribute to the formation of plaques, the development of atherosclerosis and other problems of the cardiovascular system. These are rightfully considered: all sweets, milk chocolate, muffins and cakes, bakery products.

In addition, the doctor suggests removing vegetables such as beets, white potatoes and sweet potatoes, carrots, corn from the diet and limiting the consumption of tomatoes.

Also prohibited:

• roast;
• smoked;
• fast food.

Table of prohibited products

What to remember

The South Beach diet was invented by a cardiologist from America. He developed this technique for his patients who had problems with excess weight and diseases of the cardiovascular system.

This nutrition system involves a complete rejection of sugar, canned food, fast carbohydrates, etc. The doctor divided it into three phases. The first is the most effective and at the same time tough.

The American doctor claims that his method is not a diet at all. This is proper nutrition. However, many colleagues do not agree with him.

The South Beach diet (in particular the first two phases) is unbalanced and lacks complex carbohydrates.

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South Beach Diet, daily menu and meal plan

The Beach Diet is divided into three stages.

Menu for the first 2 weeks (stage I)

Example of a menu for the second stage of the beach diet (stage II - 1-2 months)

Example of a menu at the third stage

Recipes for every day

Chicken soup

Boil 500 gr. chicken until cooked, take a liter of the resulting broth. The remaining ingredients of the soup: salt, olive oil; small onion, 2 bell peppers of different colors; zucchini, tomatoes, garlic, pepper and spices.

Fry the onion, cut into large pieces, in vegetable oil until tender, add chopped garlic, fry for a couple more minutes. Cut the bell pepper and put it in a saucepan, simmer there for 7 minutes, stirring. After this, cut the zucchini into slices, add to the vegetables and continue simmering in the pan. After the vegetables become soft, pour in chicken broth, season the soup with a glass of grated tomatoes, and let the soup boil . Cut the chicken into strips and place in the soup. Cover the pan with a lid and cook for another 10 minutes. Season the resulting dish with pepper and salt to your taste.

Recipes

Omelette with cabbage and champignon mushrooms

Pour a mixture of beaten eggs (2 pcs.) and water (2 tbsp.) into a preheated frying pan with olive oil.

Omelette with cabbage and champignon mushrooms

Place boiled cauliflower (75 g) and finely chopped pickled mushrooms (75 g) on ​​one half of the omelette, sprinkle with grated cheese (50 g). Fold the omelette in half and serve on a plate.

Greek salad

Mix coarsely chopped vegetables: 8 green lettuce leaves, 1 cucumber, 1 medium tomato and 0.5 cups chopped red onion. Make a dressing from 2 tbsp. l. freshly squeezed lemon juice, 0.5 tsp. salt, 1 tsp. dry oregano.

Greek salad

Season the salad and place shredded low-fat cheese on top (no more than 0.5 cups).

Miami Beach Tuna Salad

Place 180 g of tuna in its own juice, chopped cucumbers, tomatoes, celery, radishes, avocado on lettuce leaves and pour over a sauce of olive oil, lemon juice, garlic and black pepper.

Chicken in parchment

Place 2 chicken breasts, cut in half, on a baking sheet on paper, salt and pepper these 4 pieces and sprinkle with a vegetable mixture of carrots, zucchini, tarragon and orange zest. Wrap in paper and make sure the edges are sealed tightly. Bake for 20 minutes in a 180 degree oven.

Grilled salmon with rosemary

Season half a salmon fillet cut into 4 pieces with olive oil, lemon juice, salt, pepper, garlic and rosemary.

Grilled salmon with rosemary

Grill for at least 5 minutes on each side. When serving, you can garnish with rosemary.

Creamy dessert Ricotta with lemon zest

Mix ricotta cheese, zest of 1/4 lemon, 1 tsp. vanilla and 1 small package of sugar substitute.

Ricotta with lemon zest

Serve dessert after refrigerating for at least 1 hour.

Chicken with broccoli and Asian peas

Pour 1/3 cup mixture over 4 chicken breasts. vermouth, 3 tbsp. l. soy sauce, 2 tsp. olive oil, 50 g finely chopped green onions, 1 tsp. freshly grated ginger and 1 minced clove of garlic. Add 300 g broccoli florets and 300 g frozen green peas. Bake in the oven at 220 degrees for 15-18 minutes on a baking sheet.

Forget about the solarium

Yes, each of us periodically has the temptation to go to the solarium to tan without leaving the city. But under no circumstances should you do this. “There is no doubt that excessive use of tanning beds leads to premature aging of the skin,” says Dr. Lens. “What's more, this habit may increase the risk of skin cancer, especially basal cell carcinoma, one of the most common types.”

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Advantages and disadvantages

A spoon of tar

Friends, I learned that not all of Arthur Agatston’s colleagues agree with his weight loss method. Many say that this diet contradicts the canons of proper nutrition.

Thus, according to some nutritionists, the South Beach menu is unbalanced. This applies to the first two phases.

There are no (or very few) slow carbohydrates in the diet. As a result, the body does not receive enough necessary nutrients.

South Beach Diet Results and Reviews

If you go to a forum about exotic diets for weight loss, you can find many rave reviews about the South Beach diet plan. It has already established itself as a diet that:

• guarantees stable weight loss;
• does not cause loss of strength, headaches or obsessive hunger.

People who tried it claim that the diet helped them give up unhealthy fast food and other bad eating habits, because the body is gradually rebuilt and healthier, all metabolic processes are normalized, and an additional 15-20 minutes of daily exercise makes the figure slim and toned.

Arthur Agatston's book provides many examples of successful completion of a diet course. His patients not only began to feel better and were able to return to an active life, but infertile couples were able to give birth to healthy children.

There are negative reviews from doctors - they do not advise getting carried away with the beach diet, because the abundance of protein foods at the first stage seriously loads the excretory system.

The essence and principles of the diet

Dr. Agatston believes that the appearance of excess weight is a problem that directly depends on an incorrect diet. Few people follow a culture of healthy eating, which increases the risk of developing very complex and sometimes deadly diseases. The cardiologist has created a nutrition system that allows you not only to lose weight, but also to completely change your idea of ​​food. The final stage of the diet can last all the time, because it involves giving up unhealthy foods and consciously choosing each product.

The doctor suggests minimizing fast carbohydrates in the diet, which do not give us energy, but accumulate in the body in the form of excess fat folds . Instead, you can eat food that contains slow carbohydrates - it gives long-term saturation and has time to be completely used up to ensure the vital functions of the body, instead of being stored for future use.

The doctor also has a special attitude towards fats; he believes that trans fats and saturated fats are a sure way to obesity, increased bad cholesterol in the blood and the occurrence of serious diseases. However, they can be replaced with healthy polyunsaturated fats such as Omega-3 and Omega-6. On the contrary, they have a beneficial effect on health and help you lose weight, since they participate in the breakdown of fat cells already accumulated in the body.

Diet price

Calculating the price of the South Beach diet is quite difficult, because food should, first of all, be healthy and varied. Arthur Agatston allows you to use your imagination in the selection of meat, vegetables, fruits and desserts.

• If we take only the most affordable products for our region, give preference to seasonal fruits and vegetables, chicken, beef and salmon, take mozzarella cheese and nuts for snacks, and make jelly from exotic fruits (kiwi, pineapples) and cottage cheese with dried fruits for desserts, then the first 2 weeks of the diet will cost you approximately 7,500 rubles, that is, approximately 3,200 rubles per week.
• At the second stage, the menu can be enriched with healthy carbohydrates - oatmeal, whole grain bread, strawberries and other berries; you can allow yourself a glass of wine and a piece of dark chocolate. All this will cost you an additional 1-2 thousand rubles per week. That is, one week - approximately 4,500 rubles.
• And at the third stage, your body will be completely rebuilt and will itself require only healthy foods. You can diversify the menu and try adding culinary delights - complex salads and desserts. Use any products from the list of permitted products in your dishes, alternating them and experimenting. Since portions should remain small and snacks should consist of nuts, low-fat cheeses and fruits, the price of food for the week should not exceed the average price of the second stage.

Diet

It depends on the stage of the diet. The first one has the most restrictions. On the second you can add some products. The third is proper nutrition, which you can stick to for an unlimited amount of time. The first and second stages last two weeks.

First and second weeks

At this stage, the emphasis is on foods high in protein.

The basis of the diet is meat and fish.

The following products can be consumed in any quantity:

• meat (poultry, veal, lamb);
• seafood and fish;
• mushrooms;
• chicken, quail, duck or goose eggs;
• tofu;
• Mozzarella;
• Parmesan;
• feta;
• ricotta;
• low-fat or low-fat cottage cheese;
• zucchini;
• tomatoes;
• cucumbers;
• cauliflower;
• eggplant;
• any greens (parsley, lettuce, dill, cilantro, etc.);
• turnip;
• onion;
• legumes;
• pepper;
• radish;
• asparagus.

You can eat seeds and nuts, sauces and desserts in limited quantities.

The list of permitted products includes the following nuts and seeds (one item per day in quantities not exceeding the specified quantity):

• almonds – 15 pcs.;
• cashews – 15 pcs.;
• hazelnuts – 25 pcs.;
• flax seeds – 9 tsp;
• macadamia – 8 pcs.;
• sesame – 9 tsp;
• peanuts – 20 pcs.;
• sunflower seeds – 9 tsp;
• pistachios – 30 pcs.;
• pine nuts – 9 tsp;
• walnuts – 15 pcs.