Diet
South beach diet
South beach diet, this diet is one of the most famous American food diets that have met with success and sought in many countries of the world, and is considered a rapid weight descent. Here are the details:
The famous American South beach diet designed by Dr. Arthur Agatston in 2003 mainly for cardiac patients, and classified his book as the best-selling book of that year, a commercial diet aimed at the rapid descent of weight, and adopts a system of low-carb and high protein, and the basic theory on which this diet is based, is a change in balance The general pattern of eating, which may promote weight loss.
For example, you are usually used to eating large quantities of carbohydrates and less protein, here this balance is changed and carbohydrates are reduced and protein is increased. The South Beach diet is a loss of 8- 13 pounds, which is approximately 3.6-6 kg in a period of two weeks in the first stage. The focus will be on losing fat from the middle and abdomen. In the second stage, it is likely that you will lose 1-2 pounds, or about 0.5 to 1 kg per week.
South beach diet specifications include:
- Low GI foods include vegetables and whole grains.
- Encourage eating several meals during the day to include the three main meals in addition to two snacks between them.
- It does not require counting calories nor calculating them.
- A daily exercise plan is developed.
- There are few carbohydrates.
South Beach diet includes three main phases, which are divided into the following:
The first stage :
In the two-week phase in which the body is accustomed to not eating any of the starches and simple sugars from rice, pasta, bread, or fruits and their juices, etc., and an increased focus on eating high-protein and fat-free foods, such as fish and poultry without skin, and meat without nibble and fat .
And low-fat dairy products, and soy products, and unsaturated fats are encouraged from vegetable oils, avocados, nuts, etc. in addition to vegetables rich in dietary fiber.
The second phase :
Here the weight loss becomes gradual and slow, and you can eat some of the foods that were prohibited in the previous stage, such as whole grains, brown bread, brown rice, oats and some vegetables, and this stage ends after you reach the weight that you aspire to.
third level:
At this point, after you have reached the weight you were aspiring to, it is assumed that you will continue to have a healthy, rigid, and appropriate diet that suits you.
Pros of the South Beach diet:
- If you can avoid the first stage and start the second stage, then the large-scale diet follows the basic principles of healthy eating.
- Encourages eating lots of fruits, vegetables, and low-glycemic index foods.
- Some studies indicated that eating high-glycemic index foods, which in turn leads to a rapid increase in blood sugar, may lead to an increased appetite, and in the South Beach diet such a type of carbohydrate is avoided.
- Quantities of food are not identified and restricted.
- You do not need accuracy in counting and counting calories.
- Encourages limiting unhealthy fats, such as saturated fats, and focusing on all healthy types of fats eaten, which may enhance the health of the heart and arteries.
Cons of the South Beach diet:
- The first stage may include all the negatives as it includes increasing the amounts of protein at the expense of carbohydrates.
- In the first stage, in particular, you are more likely to be deficient in some vitamins and minerals.
- Not taking enough amounts of dietary fiber, which makes you more vulnerable to constipation.
- Unwanted side effects, especially in the early stages such as: bad breath, dry mouth, fatigue, dizziness, insomnia and nausea.
Categories prohibited from following this diet completely:
- Pregnant.
- Lactating women.
- children.
- People with chronic diseases generally diabetes, hypertension, cholesterol and heart disease.
- People with kidney and liver disease in particular.
- Suffering from constipation and bowel laziness.
- People with gout.
