DIETA SOUTH BEACH

Ce este dieta South Beach 

CE ESTE DIETA SOUTH BEACH?

 
Desi par asemanatoare, dieta South Beach este mai mult decat o varianta a dietei Atkins. Cu toate
acestea, ele au multe lucruri in comun: 
- ambele sunt creatii ale unor medici specialisti; autorul dietei South Beach este medicul cardiolog Arthur
Agatston, doctor in medicina, director al Centrului Mount Sinai de Prevenire a Bolilor Cardio-Vasculare
situat in Miami Beach, Florida 
- ambele diete, South Beach si Atkins sunt best-sellere: numai cine locuieste intr-o pestera nu a auzit inca
despre dieta South Beach a doctorului Agatston (plina de alimente delicioase, creata de un medic, un
proiect sigur de pierdere in greutate rapida si sanatoasa) 
- ambele diete constau in limitarea consumului de carbohidrati nesanatosi (cu indice glicemic ridicat);
carbohidratii potriviti, cu indice glicemic scazut sunt permise; in primele doua saptamani ale dietei South
Beach, pacientii nu au voie sa consume paine sau produse de patiserie de orice fel, cereale, orez, cartofi,
fructe, paste fainoase, morcovi, alimente dulci de orice fel; dupa aceasta perioada, sunt introdusi alti
carbohidrati sanatosi 
- ambele diete constau dintr-o faza de inductie mai severa, urmata de un regim de viata sanatos, pe
termen lung.
 
Diferenta dintre cele doua regimuri consta in: 
- grasimile: dieta South Beach promoveaza consumul de grasimi sanatoase in locul celor daunatoare 
- carbohidratii: dieta South Beach nu urmareste calcularea caloriilor consumate prin arderea
carbohidratilor consumati, ci proportia de glucide continute in fiecare tip de carbohidrat; dieta Atkins
incearca sa transforme o persoana, dintr-o masina de metabolizat glucide in una de metabolizat lipide. 
Carbohidratii cu continut scazut de glucide - cu index glicemic scazut (cele care nu produc cresteri rapide,
apoi scaderi bruste ale nivelului glicemiei) sunt considerati de buna calitate (acest punct poate fi familiar
adeptilor dietelor bogate in glucide).

Aceasta dieta nu este una de infometare. De fapt, la fel ca si in cazul dietei Body-For-Life (trupul
pentru viata), dieta South Beach presupune luarea unor gustari strategice. Dieta include si aceste gustari
intre mesele principale, indiferent daca pacientul simte sau nu nevoia. Nu vor fi numarate caloriile si nici
consumul alimentelor dupa portii bine stabilite. Dar nici infulecarea alimentelor nu este permisa. Se vor
consuma portii normale. La inceput, aceste portii vor parea mici pentru majoritatea dintre cei care tin
dieta. Alimentele se vor consuma pana la potolirea senzatiei de foame, nu pana la suprasatietate.
Carbohidratii cu index glicemic ridicat sunt interzisi. Acestia includ orez si cartofi, si legume ca sfecla sau
cereale, cu continut ridicat de glucide. De asemenea este interzis consumul de produse de patiserie sau de
alte deserturi pe baza de zahar. Alcoolul este interzis in prima faza a regimului si limitat pe termen lung.

Exista 3 faze:
In prima faza, care dureaza 14 zile, este interzis consumul de paine, orez, cartofi, paste fainoase,
dulciuri si fructe. Si de asemenea, se interzice consumul de bere, vin sau alte bauturi alcoolice. Cei care au
experimentat dieta afirma ca, dupa primele zile de dieta, acestor alimente nu li se va mai simti lipsa. In
ceea ce priveste lactatele, sunt permise consumul a doua portii pe zi de lapte, iaurt sau lapte batut, sarace
sau lipsite de grasimi.
In faza a doua, vor fi introdusi treptat cativa dintre carbohidratii interzisi. Pentru cei carora le plac
pastele, le vor putea consuma in aceasta faza. Tot acum este permis consumul de legume ca morcovi,
rosii si ceapa; de asemenea fructele pot fi consumate fara restrictie. Nu va veti putea infrupta din toate in
mod permanent. Cat timp dureaza aceasta faza? Pana la atingerea greutatii dorite.
Ultima faza este cea care va dura tot restul vietii; este vorba despre un mod de viata pe care ar trebui sa
si-l insuseasca fiecare dintre noi, nu mai este un regim de slabire. Veti consuma mancaruri normale, in
portii normale, respectand cateva dintre regulile de baza ale dietei.
Dieta are la baza observatia ca oamenii sunt innebuniti dupacarbohidrati. Acesta este scopul fazei intai. In
aceste doua saptamani pacientii sunt determinati sa nu mai ravneasca la carbohidrati. Si de aceea,
consumul de glucide este limitat pe parcursul dietei. Glucidele rafinate, conform principiilor dietei South
Beach, sunt digerate foarte rapid. Acest lucru determina cresterea rapida a secretiei
de insulina (un hormon care intervine in metabolizarea glucidelor). Secretia crescuta de insulina va
determina scaderea rapida a nivelului glicemiei, lucru care va creste senzatia de foame. Si ce alimente vor
fi consumate? Bineinteles ca glucidele. Intrerupand acest cerc vicios, dieta South Beach va determina
pacientii sa consume alimente mai putine si de buna calitate.
Acestia considera ca dieta indeplineste criteriile unei diete sanatoase. Este bogata in legume, fructe,
cereale integrale si proteine de buna calitate. Si cel mai important, nu sunt excluse nici o grupa majora de
alimente. 
Cindy Moore (director de terapie nutritionala la clinica din Cleveland) atentioneaza ca in timpul fazei
de inductie, majoritatea pierderilor in greutate sunt de natura lichidiana. Acest lucru poate determina
dezechilibre electrolitice. De aceea, persoanele care urmeaza aceasta dieta, sunt sfatuite sa fie luate in
evidenta unui medic dietetician sau a medicului curant. 
In ciuda popularitatii dietei, specialistii afirma ca nu exista o dieta universal valabila. De aceea un
dietetician ar putea individualiza dieta South Beach pentru fiecare pacient in parte.
 
De retinut!
 
Majoritatea dietelor dau rezultate in prima perioada datorita schimbarii (noutatii in sine). De asemenea,
primele pierderi in greutate sunt determinate de pierderea apei din tesuturi, si nu a grasimii in sine. Cu
timpul, tesuturile se rehidrateaza. Acest lucru nu ar trebui sa ne descurajeze. Daca pacientul mananca mai
putin, consuma alimente de buna calitate si face exercitii fizice regulate, cu siguranta va pierde in
greutate. 
Un mare avantaj al dietei South Beach, este faptul ca nu impune respectarea unor reguli foarte stricte. De
asemenea, recomanda consumul de alimente sanatoase si adoptarea unui regim de viata sanatos. Motivul
pentru care pacientii pot tine dieta, este ca sa arate mai bine. Nu este nimic rau in asta. Dar nici motivul
de a deveni sanatos, incluzand inima puternica, plamani si oase sanatoase, nu este gresit.

South Beach Diet Quick Shopping List - Phase 1

 A lot of eggs! (at least two dozen. I ate 3 a day) 
 Turkey and Canadian bacon
 Sugar free Jell-O 
 Lettuce & whatever else you want in your salads (buy enough for the week) 
 Salad dressing (balsamic vinaigrette is good)
 Veggies (no carrots) (broccoli & zucchini are good) 
 Chicken breasts and whatever other meat you like 
 Nuts (for snacks) 
 Low fat string cheese & shredded cheese (I use it on my salads)
 Part-skim ricotta cheese Splenda or other sugar substitute

South Beach Diet Food List

During Phase 1, the foods eaten will be in controlled portions to include chicken, beef, turkey,
fish, and shellfish. These types of food can also be eaten along with vegetables, eggs,
cheese, nuts, and salads, but all will be in controlled portions too. Refer to the following list to
see the types of food that are acceptable in phase 1, 2, and 3. Remember that bread, rice,
potatoes, pasta, baked goods, fruit, candy, cake, cookies, ice cream, or sugar will be added
back slowly into your diet in Phase 2.
South Beach Diet Tips and Guides
The South Beach Diet is different from the Atkins diet in that it is not a low carbohydrate diet. Regardless of which phase
you are currently in, you should follow these recommendations:
 Drink a minimum of 8 glasses of water, decaffeinated beverages such as club soda, tea, coffee, or decaffeinated
sugar-free soda every day
 Limit your intake of caffeine-containing beverages to 1 cup each day
 Take one multivitamin and mineral supplement daily
 Take 500 mg of calcium for both men and women under the age of 50, and 1,000 mg for women over the age of
50, each day
Eating can be both pleasurable and healthy as long as you eat the proper foods. All the meals in the South Beach Diet
consist of healthy combinations of carbohydrates, proteins, and fats. Dishes can be made by anyone and the ingredients
can be found in most grocery stores. These foods will satisfy your hunger without depriving your system of the low-quality
starches and sugars that caused problems with your blood chemistry in the first place.
The South Beach Diet does not involve counting calories, fat grams, or portion sizes. This plan was designed to be
simplistic and will help you understand the principles of metabolism and put it to work for your own body. A major key to
success with the South Beach Diet is the Glycemic index (GI), which ranks carbohydrate foods based on the effect on
blood sugar levels. When you start adding foods back into your diet in Phase 2, keep your focus on low-GI foods such as
apples, berries, grapefruit, high-fiber cereal, and whole grain breads.

Preparing South Beach Diet for Life

Mindset Change for South Beach Diet
You have learned what the South Beach Diet is, how it works, and what to eat. Now, you need to get prepared to change
the way you eat, for life. Start by accepting that the first couple of weeks will be a big change but one you will not regret.
The first morning of this diet, you will eat a breakfast that may consist of a two-egg omelet with two slices of Canadian
bacon, cooked in either spray canola or olive oil. In your old life, you may have toasted bread or a bagel and had fresh
fruit or fruit juice to go along with your omelet. However, with the South Beach Diet, the bread will have to wait.
Most people have been conditioned their entire life to add bread to meals. You have toast with
breakfast, sandwiches on bread for lunch, dinner rolls with dinner, and cake, cookies, or pie for
dessert. However, during Phase 1, you will have to forget about the bread. It may take a few days
to leave old habits behind but keep in mind that it is during this time that your body’s inability to
process sugars and starches is being reversed. After trying numerous diets, most leave you
feeling hungry, is one of the most difficult aspects of any diet. A common denominator seen with
overweight people is that most of them skip eating breakfast. When this happens, blood sugar
drops, which then increases the desire for bad carbohydrates to escalate until lunch when the
entire meal is blown.
 
Planning for South Beach Diet
Planning will help you stay away from snacking or substituting things that are not healthy and
could cause weight gain. Remember that once you start into Phase 2, carbohydrates will start being introduced back into
your diet along with fruits. You also need to remember to eat your mid-morning and mid-afternoon snacks, even if you do
not feel like it. Some of the greatest low-fats foods to incorporate into your planning include cheese and yogurt to replace
the fats since they have no bad carbohydrates. In addition, the sugar is found in the lactose, milk sugar, is one of the
things you can have with the South Beach Diet.
The South Beach Diet is a lifetime change, lifetime commitment, and a lifetime of health and vitality!

South Beach Diet Recipes

Once you get to Phase 3, you will be eating all the foods listed. The following recipes are sample of food you can eat. Feel
free to explore new recipes by referring to South Beach Diet foods list.

Breakfast – Tex Mex Style (South Beach Diet Menu)

 ½ grapefruit
 2 scrambled eggs mixed with Monterey Jack cheese and salsa
 1 slice of whole grain toast
 Decaffeinated coffee or tea, fat-free milk and sugar substitute, if desired
 
Mid-Morning Snack
 1 hard-boiled egg
 
Lunch – Roast Beef Wrap
 1 ¼ cups reduced-fat cream cheese
 4 flour tortillas (9” or 10”)
 ½ red onion, sliced
 4 spinach leaves
 8 ounces roast beef, sliced
Spread a small amount of cream cheese over the tortilla. Layer the spinach, onion, and roast beef, roll up, and fold.
Serves 4. 

Mid-Afternoon Snack
 4 ounces Dannon Light ‘n Fit yogurt
 
Dinner – Lemon Couscous Chicken (South Beach Diet Menu)
 1 ¼ cups water
  1 tablespoon extra virgin olive oil
 2 cups broccoli florets
 1 package Near East Roasted Garlic & Olive Oil Couscous mix
 1 ½ chopped cooked chicken
 3 tablespoons fresh lemon juice
 ¼ teaspoon lemon peel
In a large skillet, bring water, oil, broccoli, and spice from couscous mix to a boil. Stir in couscous, cooked chicken, lemon
juice, and lemon peel. Simmer until heated through and then remove from heat. Cover and let stand for 5 minutes. Using
a fork, fluff lightly, then chill and serve cold. Serves 4.
 
Dessert – Lemon Peel Ricotta Crème (South Beach Diet Menu)
 ½ cup part-skim ricotta cheese
 ¼ teaspoon grated lemon peel
 ¼ teaspoon vanilla extract
 1 package sugar substitute
Mix the ricotta cheese, lemon peel, vanilla extract, and sugar substitute. Serve chilled. Serves 1.

 Aggieland Zucchini  Greek Salad  Salmon Patties

 Asian Turkey Burgers with  Green Chicken Soup  Salsa Omelet
Sesame Mayo  Grilled Salmon with  Shredded Chicken Salad
 Balsamic Portobello Rosemary  Shrimp Scampi
Mushrooms  Gulf Coast Shrimp and  Sirloin Tips and
 Berry Vanilla Parfait Vegetables Mushrooms
 Cherry Snapper Ceviche  Hot & Sour Soup  Smoked Salmon Frittata
 Chicken Breast Ideas 45  Italian Chicken in Foil  South Beach Chopped
minute meals  Italian Seasoned Green Salad with Tuna
 Chicken Breasts with Beans  Southwestern Ground
Savory Apple Stuffing  Ketchup Beef Chili
 Chicken Breasts with  Key Lime Pie  Spaghetti Squash
Tarragon Cream Sauce   Lemon Couscous Chicken Florentine
 Chicken Cordon Bleu   Lemon Dill Chicken  Spicy and Tangy Shrimp
 Chicken Pitas with  Light Spinach Frittata with  Spicy Black Bean Salad
Sautéed Onions & Apples  Tomato Salsa  Spicy Tuna
 Chicken Pizza Packets   Low-Carb Grilled Pork  Spinach Ricotta Crepe
 Chicken Stuffed Peppers  Chops with Chive Cream  Spinach-Cheese Stuffed
 Chilled Minted Cucumber  Meat Crust Pizza Chicken
Honeydew Soup   Meatloaf  Stuffed Chicken Breasts
 Chocolate Dipped  Mediterranean Green  Sugar Free Cherry
Apricots Beans Cheese Pie
 Chocolate Popsicles  Mexican Jumping Beans  Taco Meatballs
 Chopped Salad with Tuna  Mock Hollandaise Sauce  Tomato Cheddar Soup
 Chopped-Dipped  Mongolian Beef  Tortilla Soup
Strawberries  Nuclear Cheesecake  Turkey Cutlets
 Cinnamon Ricotta Crème  Oven-Roasted Shrimp  Vanilla Ricotta
 Cioppino with Salsa Cheesecake
 Crab & Salmon Cakes  Pizza Soup  White Bean and
with Roasted Red Pepper  Pork Tenderloin with Rosemary Salad
Sauce Ginger Pear Chutney  White Bean Dip
 Crab Stuffed Mushrooms  Portobello Mushroom  White Bean Dip and
 Crème Brullee Sandwiches Veggies
 Cuban dish: Picadillo  Quiche Lorraine  Whole Wheat Pizza
 Curried Lentil Soup  Ricotta Crepes Dough
 Dijon Pork Chops  Roasted Chickpeas  Zesty Chicken En
 Dilled Peas & Walnuts  Roasted Portobello Salad Papillote
 Egg Drop Soup with Blue Cheese
 Egg White Buns  Roasted Veggies
 Garbanzo Stir Fry
Idei de baza:

- veti manca portii normale de carne, pui, curcan, peste si fructe de mare. 
- veti manca legume din plin, oua, branza, nuci. 
- veti manca salate cu sos din ulei natural de masline. 
- veti lua trei mese echilibrate pe zi si va depinde numai de dumneavoastra sa mancati astfel incat s ava potoliti
foamea. Fireste, veti bea apa, plus cafea sau ceai, daca doriti, si minim 15-30min cardio pe zi.
In primele 14 zile, nu va veti atinge de paine, orez, cartofi, paste fainoase, produse de patiserie sau cofetarie. Nici
macar de fructe. Dar nu intrati in panica. Peste doua saptamani veti incepe sa reintroduceti in alimentatie aceste
produse. Insa pentru moment, ele va sunt interzise. 
Timp de doua saptamani nu veti manca bomboane, prajituri, biscuiti, inghetata sau zahar. Nici bere sau orice alt fel de
bautura alcoolica. 

Ca urmare a acestei schimbari interioare, veti continua sa pierdeti in greutate si dupa primele 14 zile, chiar daca veti
introduce in alimentatie cateva dintre alimentele interzise. Veti tine in continuare regim, dar daca va place painea, veti
putea manca paine (integrala, in cantitate rezonabila). Daca va plac pastele fainoase, va veti bucura din nou de ele.
La fel cu orezul, cerealele sau cartofii. Fructele vor reveni cu siguranta pe masa dumneavoastra. 
Ciocolata? Daca va face sa va simtiti bine, sigur. Insa va trebui sa alegeti cu care dintre aceste produse va veti
rasfata. 
Aceasta este faza a doua. Cat de mult va dura? Depinde de cat trebuie sa slabiti. In faza a doua, se pierd in general
0,5-1 Kg pe saptamana. Odata ce v-ati atins tinta, veti trece la o versiune si mai liberala a programului, care va va
ajuta sa va mentineti la greutatea ideala. 
Aceasta este faza a treia, care va dura tot restul vietii.   

Iata cum va arata o zi de regim:

1. Dimineata, la micul dejun

Mananca o omleta din doua oua si doua feliute de costita mai slaba, prajite in putin ulei de masline. Datorita acestei
combinatii matinale de proteine (oua si carne) si grasimi bune (ulei si costita slaba), stomacul tau va fi plin si ocupat
cu digestia. N-o sa-ti fie foame nici imediat dupa masa, nici mai tarziu, in cursul zilei. In loc de costita, poti adauga
legume (broccoli, ciuperci, ardei) sau branza slaba. La micul dejun poti bea cafea sau ceai, cu lapte degresat si
inlocuitor de zahar.

2. Intre orele 10.30 -11.30

Indiferent daca simti sau nu nevoia, pregateste-te pentru o gustare. De exemplu, mananca putina branza mozzarella
cu continut redus de grasimi. Gasesti mozzarella sub forma de batoane la cele mai multe supermarketuri. Aceasta
ofera grasimi si proteine de calitate si asta inseamna ca la pranz n-o sa ti se faca o foame de lup. 

3. La pranz
Mananca o salata cu rosii, salata verde amestecate cu pui sau peste la gratar, stropite cu vinegreta din ulei de
masline. Poti bea apa minerala sau plata, ori o bautura racoritoare fara zahar. Nu-ti face griji pentru dimensiunile
portiei, ideea de baza a acestui regim este sa mananci "bine".

4. Dupa-amiaza 
Rontaie cateva nuci sau migdale. Nucile contin grasimi bune, sanatoase si te satura. Nu exagera, insa, nu manca mai
mult de 15 nuci sau 30 bucati de fistic. Curatatul nucilor si al fisticului iti va consuma ceva energie. 

5. Cina poate fi bogata: legume proaspete, peste si carne slaba. Asadar, rasfata-te cu somon la gratar cu lamaie,
vinete coapte cu salata, ciuperci umplute cu spanac. Daca esti obisnuita sa mananci ceva dulce dupa o cina
savuroasa, poti prepara un desert fara zahar pe baza de gelatina. Sau amesteca o jumatate de cana de urda cu
cateva lingurite de cacao, cateva migdale tocate si un pachetel de inlocuitor de zahar.