Dieta de South Beach - Arthur Agatston.pdf - south beach (SB) - kaprysek

WHAT IT IS A three-phase plan that has been likened to the low-carbohydrate Atkins program

because during the first two weeks, South Beach eliminates most carbs, including bread, pasta,

potatoes, fruit and most dairy products. In Phase 2, healthy carbs, including most fruits, whole

grains and dairy products are gradually reintroduced, but processed carbs such as bagels,

cookies, cornflakes, regular pasta and rice cakes remain on the list of foods to avoid or eat rarely.

Ditto for carrots, corn, bananas, raisins, pineapple, fruit juice and watermelon. This phase lasts

until the weight goal is reached. In Phase 3, adherents are urged to stick mostly with the same

foods as in Phase 2. Agatston notes, however, that lapses are inevitable and dieters may need to

"switch back to Phase 1 for a week or two" when they overindulge and regain weight.

PHILOSOPHY The program is based largely on reducing or eliminating foods with a high

glycemic index -- a measure of the rise in blood sugar after eating a particular food. The South

Beach Diet, Agatston writes, "corrects the way your body reacts to the very foods that made you

overweight," especially sugar.

Reality Check: "The glycemic index is interesting," notes Wadden, but there isn't enough

evidence to prove its effectiveness in weight loss. Adds Wing, "For weight loss, the bottom line

continues to be calories, not the glycemic index."

WHAT IT PROMISES Eight- to 13- pound loss in the first two weeks; about one to two

pounds per week after that. Belly fat is said to vanish first, though Agatston doesn't explain why.

Reality Check: "I don't know of any diets that expressly make you lose abdominal fat," Wing

says. As for those eight to 13 pounds, Wadden says a lot of that will be water, not fat.

HOW IT STACKS UP Calories aren't counted, but based on serving sizes and ingredients

provided in sample menus and recipes, intake in all phases runs about 1,200 to 1,400 calories

daily, provided that you eat reasonable portions. This calorie level should produce weight loss of

about a pound per week. Fat -- much of it healthful fat from salmon and olive oil -- provides 40

to 50 percent of calories, higher than the 30 percent or less targeted by low-fat diets and groups

such as the American Heart Association. According to the Healthy Eating Index, South Beach

Phase 1 could fall short on fruit and grains for women and men, and may have too much

saturated fat, but it appears to hit the mark on milk, vegetables, meat, cholesterol and variety.

Phase 2 may still skimp on grains and some dairy products and may have too much cholesterol

because of eggs. But for women especially, it appears to score well on vegetables, fruit, meat,

saturated fat, sodium and variety. Men may need more vegetables.

PHYSICAL ACTIVITY QUOTIENT Newspaper ads promise that exercise is not needed for

success on the South Beach Diet. The book offers just a half-page on physical activity, which

Wadden says is surprising given that Agatston is a cardiologist. "It's true that you don't have to

exercise to lose weight," Wadden says, "but it sure helps." And as Wadden notes, increased

physical activity is good for improving such other things as energy, sleep, mood and blood

pressure.

GREEN

LIGHT

(< 50)

YELLOW

LIGHT

(50 - 75)

RED

LIGHT

(> 75)

FRUITS

Fresh or

dried:

Apples,

oranges,

grapefruit,

tangerine,

pears,

apricots,

cherries,

strawberries,

raspberries,

blackberries,

blueberries,

peaches,

prunes,

watermelon,

cranberries,

etc. Apple

juice

Fresh

bananas,

pineapple,

mangos,

kiwis,

grapes,

dates, figs

Dried

bananas,

candied

fruits

All fruit

juices,

except apple

VEGETABLES

All lettuces,

spinach,

cucumbers,

fresh corn,

green and

yellow string

beans, raw

carrots,

tomatoes,

cabbage,

rapini, peas,

mushrooms,

etc.

Boiled or

roasted

patatoes,

beets,

cooked

carrots, corn

(popped and

canned)

French fries,

fried

vegetables,

chips, instant

mashed

patatoes

MILK

PRODUCTS

From cows,

sheep, or

grains

almonds, soy,

rice, oats):

milk, cheeses

35% fat or

less,

buttermilk,

yogurts

From cows,

sheep or

grains

(almonds,

soy, rice,

oats): creams

and cheeses

35% fat or

more,

including ice

creams and

custards

None

BREADS AND

PASTRIES*

(breads, bagels,

croissants,

cakes,

pizza crusts,

crackers)

None

All breads

and pastries,

refined and

non refined

(non-refined

being lower

on the

Glycemic

Index and

nutritionally

superior)

Waffles,

sweet and

salty

munchies

(pretzels,

chips,

caramel

corn, etc.),

corn chips,

hamburger

and hot dog

buns made

from refined

grains

PASTA*

(spaghetti,

fettucine,

macaroni, shells,

vermicelli, etc.)

All pasta,

whole or

multigrain,

made from

any non-

refined grains

All pasta

made from

any refined

grains

None

CEREALS* None

All cereals,

refined and

non refined

(non-refined

being lower

on the

Glycemic

Index and

nutritionally

superior)

made from

any of the

above-

mentioned

grains. Also,

triticale,

Kashi, hemp

and muesli

cereals

All

sweetened

cereals made

from refined

grains

RICE*

Wild rice

White and

brown

Basmati rice,

Jasmine rice,

long grain

white rice

Minute rice

BEANS

Alfafa, lentils

(brown, red

and green),

beans (red,

Boston-type

baked beans

None

Mung, black,

white, Pinto,

chick, lima,

Aduki, black-

eyed, Great

Northern,

etc.), peas

(yellow and

green), etc.

GRAINS &

NUTS

(whole and in

butter)

Peanuts,

pecans,

walnuts,

hazelnuts,

almonds, soy,

sunflower

seeds, etc.

Cashews,

macadamia,

coconut,

sesame

(tahini)

None

OTHER

None

Honey, soft

drinks,

sucrose,

white sugar

Soft drinks

added with

maltodextrin

Dieta de South Beach - Arthur Agatston.pdf

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