Dieta South Beach


Messa a punto dal cardiologo Arthur Agatston, che la descrive nel libro “The South Beach Diet: the delicious, doctor-designed foolproof plan for fast and healthy weight loss”,  la dieta South Beach si basa sulla restrizione dei carboidrati, sull’indice glicemico degli alimenti e sulla distinzione tra grassi buoni e grassi cattivi.

Sono ritenuti grassi cattivi i grassi saturi e polinsaturi contenuti negli alimenti raffinati e di origine animale, mentre sono da ritenere grassi buoni i grassi saturi, come l’olio extravergine di oliva.

Analogamente a quanto abbiamo già visto per la Dieta Atkins anche la dieta South Beach è suddivisa in più fasi:

Durante la prima fase, detta di induzione,  i cibi ricchi di carboidrati vengono quasi completamente eliminati dall’alimentazione  per costringere l’organismo a bruciare i grassi.

Vietati quindi pane, pasta, riso, patate, carni grasse, latticini, frutta, alcolici e zucchero per un periodo di due settimane, durante le quali si mangeranno invece pesce, carni bianche, carni rosse magre e verdura.

Terminata questa prima fase, che promette un dimagrimento di 6-7 kg, si passa alla successiva:

Durante la seconda fase, che va seguita fino a quando non si raggiunge il peso ideale (per circa un mese),  è possibile reintrodurre in maniera graduale frutta, patate, riso, pasta e cereali integrali. Anche legumi, latticini e vino possono essere consumati, seppure con moderazione. Quest’ultima considerazione vale anche per banane, carote, ananas, miele e cibi raffinati in generale.

La terza fase coincide con il mantenimento che consiste nell’osservare per tutta la vita un regime dietetico corretto e bilanciato, in linea con i principi della dieta.

Dieta South Beach: Menù tipico della seconda fase (una giornata)

Colazione: 150cc di latte magro con 20 grammi di muesli-un frutto

Spuntino: 20 grammi di noci

Pranzo: zuppa di farro, zucchine e fagioli-biete lesse-mandaranci

Merenda: 20 grammi di pane di segale-50 grammi di formaggio magro

Cena: 150 grammi di roastbeef con rucola-40 grammi di pane di segale-un kiwi.

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