South beach diet is a diet that is much discussed in various magazines and other print media. South beach diet is a diet that was first introduced by a cardiologist, Dr.. Arthur Agatston, in the area of Miami, Florida, United States. This diet was originally not intended for obesity sufferers, but is intended for patients who have blockages in heart arteries, but in the end this diet is more popular or well known as a weight loss diet. Many say that the diet is proven to diet to lose weight 4-7 kg in the first week of implementation.
South beach diet teaches you to get to know and meticulous in choosing the right carbohydrates and fats. With the South Beach diet, you will be able to plan the best menus to perform weight loss in the short term, to maintain it in the long run, as well as obtain optimal health.
Many suggestions from the experts before running the south beach diet. Because the south beach diet is more emphasis on the distinction of the types of food through the content (glycemic load) carbohydrates, then you must consume enough water because you will experience a bowel obstruction resulting from the restrictions to eat fruits.
South beach diet consists of three phases for more details, please read carefully the phases of south beach diet.
Phase 1
Lasted 14 days. Phase is the most restrictive, but the weight will drop as much as 4-7 kg body remains in a state of fresh and healthy. This phase aims to stop the addiction to sweets and snacks carbohydrates, increases body function to process sugars and starches, improve blood sugar levels, insulin production, and blood cholesterol levels.
Rules of the game:
- Low-fat animal protein: has the (tenderloin) or has outside (sirloin) without fat, gandik, breast or skinless chicken thighs, all kinds of fish and seafood.
- Avoid processed animal protein: corned beef, sausage, meatballs, chicken nuggets, canned fish, salted fish, salted eggs
- Vegetable protein which still may be consumed: tofu, tempeh, soy milk, nuts (dry / stew, red beans, Tolo beans, soy beans), but are limited because they contain fairly high carb.
- Carbohydrates should be avoided: rice, noodles, pasta, bread, chips, cereal, oatmeal, cassava, yam, taro.
- All kinds of fruit and fruit juice consumption is prohibited except tomatoes and lime
- Also milk and milk products (cheese, ice cream)
- Cooking oil: corn oil, soybean oil, canola oil, olive oil, sunflower seed oil, and sesame oil. Only one tablespoon a day.
- Almost all types of vegetables may be consumed, except that it has a high glycemic index such as carrots, baby corn, sweet corn, potatoes, young jackfruit, and yellow squash.
- All spices should be used except that instant like ketchup, bottled sauce, shrimp paste, MSG.
Phase 2
Not timed. Once your weight is stable, that is not declining anymore, you may go into Phase 3. In phase 2, the eating arrangements a bit more loose and weight will drop about 0.5 - 1 kg per week. Aims to improve blood cholesterol levels by increasing the good cholesterol (HDL) and lower bad cholesterol (LDL) and triglycerides. In addition, the body will be able to process carbohydrates with carbohydrates eaten well during the good and the dose was not excessive. Consumed foods allowed in Phase 2 the same as in Phase 1 plus carbohydrates, fruit, and milk.
Food additives permitted:
- Carbs, but good carbs such as brown rice, rice mashed rice, bread or pasta wheat crusted epidermis (whole wheat), oatmeal rough (not the instant!). Potatoes are allowed as long as roasted or grilled.
- Fruits that have a low to moderate glycemic index (apples, grapes, papaya, oranges, guava, Duku, bark, star fruit and mango) in limited portions three times a day. Fruits with high glycemic index (banana, pineapple, watermelon, candied dried fruit, canned fruit, dates, prunes) is not recommended. So is honey and jam.
- Milk and low-fat dairy products with no sugar, no dyes, no essences.
Phase 3
Life will be lived for so your diet so on. There is no prohibition in the last phase of this, as long as you eat normal portions are not excessive. However weight gain as much as 1 kg, you are encouraged to go back to Phase 1. Beneficial to reduce the risk of diabetes and heart disease. Normal eating a normal portion, with the appropriate selection of groceries limitation rule South Beach Diet. Diet in this phase will maintain the weight you have laboriously accomplished, if implemented continuously akanemnjadi part of your lifestyle.
South Beach Diet rule should be maintained:
1. use healthier oils
2. good carbs
3. consume good fats
4. choose high-fiber foods
5. using natural sugar (fructose, stevia)
6. eating fruits and vegetables that have a low to moderate glycemic index
7. eating fruits and fruit juices are not eating food at the main
8. do not eat processed foods or instant
