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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