South Beach Diet
The South Beach diet was developed by cardiologist Arthur Agatston American. It consists of six meals a day consisting of breakfast, snack, lunch, snack, dinner, and dessert. The meals should be so large that they are filling. The diet is divided into three phases.
Phase one
In the first phase, the consumption of carbohydrates is completely restricted in order to reduce the cravings for sweets, baked goods and starchy products. It must therefore be dispensed both on bread, rice, pasta, potatoes, baked goods, candy, sugar, and fruits and vegetables with high sugar content ( eg, corn, carrots). Vegetables such as broccoli, cauliflower, spinach and asparagus and fish, however, should be adequately consumed. Phase one lasts 14 days.
Phase two
In the second phase carbohydrates are taken with a low glycemic index in the diet plan, such as whole grains, vegetables and almost all fruits. Furthermore, the waiver is made on white bread, pasta, rice, potatoes, corn, fruits and juices with high sugar content. Phase two will last as long as you have reached your desired weight.
Phase three
If you have reached your desired weight, Phase three begins, because almost all carbohydrates should be consumed for as long until you increase weight again. A time limitation does not exist in this case. Thus, the South Beach diet provides a sustainable diet. In addition, Dr. Agatston recommends daily light exercise, the South Beach diet but does not in principle focus on sports.
Benefits
- You do not have to count calories.
- The diet focuses on healthy carbohydrates and unsaturated fats.
- You have a great selection of recipes.
Disadvantages
- It is in phase one of too little fiber and nutrients (vitamins ) to itself. It is therefore necessary to supplement this diet with various vegetables, legumes and herbs (salads ). Furthermore, the assertion of Dr. Agatston, in the first phase of a weight reduction of 4-6 kg was already possible to consider differentiated, as in particular the " low carb " principle -based diets cause people to increased excretion of water inclusions.
- Phase two can last very long. It must therefore be taken not to let the diet be monotonous by the greatest possible variety.
- Generally speaking, too little is discussed on sports and exercise throughout the diet plan.
- The diet is not suitable for vegetarians and vegans. The fat and protein requirements may have to be covered by appropriate nutrition from legumes (beans), soybeans, mushrooms, nuts, etc..
- Franz Floss, head of research at the Austrian Consumer Association, commented on these and other "low- carb" diets as follows: . " It is irresponsible to which diet sins are distributed under the guise of science"