South Beach Diet: -5 Kg in 14 days –

They say that a team that is winning doesn’t move. It’s not like that. Known in the four corners of the world, South Beach has gained a successor: the Aditivada diet – an even more incremented weight loss program that promises to shake the scales again. Down, of course.

The book that gave rise to the highly successful eating plan – The South Beach Diet, by Arthur Agatston – sold over 22 million copies worldwide in five years (10 million in the United States and 220 thousand in Brazil). As expected, the newly launched American publication has already sold 600,000 copies.

power walk

The great news of the Additivated South Beach diet is that it promises to boost metabolism and weight loss. As? Combining a lean menu with a powerful walking plan. The program proposed in the book by physiologist Joseph Signorile, a professor at the University of Miami, is based on interval training – which alternates the intensity of the workout. “This type of training is excellent, as it demands more from the body and the metabolic system. Therefore, fat burning is greater than what occurs in a single intensity sport”, says Wanderlei de Oliveira, director of the São Paulo Athletics Federation. And doing any physical activity, whatever the intensity, is always good and essential to lose weight.

Now, a warning: go easy on the beginning, since the first phase of the diet brings very little carbohydrate. “You may feel weak, dizzy, and discouraged. In addition, you run the risk of losing lean body mass due to the lack of carbohydrates in your body”, says nutritionist Tânia Rodrigues, director of RGNutri Consultoria Nutricional, in São Paulo. Then moderate the workout. If you feel too weak, go to the next step. “The second menu is more appropriate for those who exercise”, says Fillipo Pedrinola, an endocrinologist from São Paulo.

more protein

The food program maintains the original successful formula, but includes a longer list of allowed foods. Despite the restriction of carbohydrates in the first two weeks, generous consumption of lean meats of all kinds, eggs, salad, olive oil and even some nuts and almonds is allowed. Hunger, no one passes. By the way, the menu rarely limits the portions. Even so, it allows for quite a bit of weight loss – around 5 kilos in 14 days. And he manages, to boot, a feat: to exterminate that infernal desire for sweets, bread, biscuits…

Bingo! That’s the secret of South Beach. The author of the book, who is also a cardiologist and professor at the Miller School of Medicine at the University of Miami, guarantees that these initial weeks tame gluttony and lead to weight loss by banning foods with a high glycemic index, which increase insulin production. . On a high, the hormone triggers appetite, in addition to favoring the accumulation of fat. “The great villain of the weight loss process is the excess of circulating insulin. A diet that reduces this index has everything to work”, analyzes orthomolecular nutrologist Tamara Mazaracki, from Rio de Janeiro.

In the second phase, the menu becomes more flexible and tasty: it gradually releases fruit, pasta, rice and wholemeal bread. “The positive point of this program is that it gives priority to good carbohydrates and fats. Leave aside industrialized and refined products, without fiber, which are not very nutritious and make you fat”, explains Pedrinola.

If there are those who still doubt that such a formula works, just look at the beauties who sculpted curves with the original version of South Beach: Jennifer Aniston, Nicole Kidman, Sandra Bullock. The new edition has already conquered actress Kim Cattrall, superblonde Samantha from the Sex and The City series, and Nicole, for the second time. Now it’s just missing you!

Phase 1
For those who need to lose 5 kilos or are crazy about sweets
Duration: two weeks (no more than that).
How much weight: the author does not specify in the book. But it is possible to lose weight up to 6 kilos.
What can you eat: fiber-rich carbohydrates + unsaturated fat sources + low-fat dairy products + lean meats.
How is the menu: 3 meals + 2 snacks + dessert/supper.
Snacks: they should be consumed one to two hours after a meal or when you notice that you are going to start feeling hungry.
How much to eat: the author preaches that it is not necessary to control the size of the portions thoroughly. So you don’t exaggerate, however, professionals heard by us give an idea of ​​this amount below.
Vetoed: starch and sweets of any kind (no bread, rice, pasta, biscuits – not even whole grains – fruits, juices and sweets).

what can you eat

Lean protein (per day): Poultry (skinless chicken, turkey breast) – 2 medium fillets or 1 thigh plus 1 drumstick (up to 200 g) | Beef (rump, lizard, tenderloin, filet mignon) – 2 medium steaks or 3 slices of roast beef (up to 200 g) | Cold cuts (skinny/light versions) – up to 4 slices (20 g each) | Soy burger – up to 2 units (from 80 to 100 g each) | Fish and seafood (all) – 1 or 2 steaks or 1 shell of seafood (up to 200 g) | Pork (cooked ham and loin) – 3 or 4 medium slices (up to 200 g) | Light cheeses (cottage, mines, plate, mozzarella, ricotta, processed) – up to 4 slices (20 g each) | Eggs – up to 2 units | Light turkey sausage – 3 or 4 units (up to 150 g) | Soy beans or textured – ¼ cup. (tea) (60 g) | Tofu – ½ cup. (tea) | Dairy and related products (per day) | Cream cheese light – up to 2 col. (soup) | Light cream – up to 2 col. (soup) | Low-fat yogurt – up to 2 cups. (tea) | Soy milk without sugar and fructose – up to 2 cups. (tea) | Skimmed milk – up to 2 cups. (tea) | Cottage cheese – up to 2 col. (soup).

Seasonings and sauces (per meal): Essences (vanilla and others) | Light coconut milk – up to 2 col. (soup) | Peppers | Horseradish | Shoyu ½ tbsp. (soup) per meal | Lemon Juice | All versions without sugar (ketchup, for example, cannot) | Fats and oils (up to 2 tablespoons a day) | Extra virgin olive oil | Trans fat free mayonnaise | Trans fat free margarine | • Light salad dressing | Canola, corn, soy and sunflower oils | Vegetables and vegetables (eat at least 2 cups/tea at lunch and dinner) | Zucchini | Celery | Artichoke | Caper | Algae | Garlic | Leek | Asparagus | Eggplant | Broccoli | Sprouts | Onion | Green chives | Mushrooms | Brussels sprouts | Cauliflower | Green leaves | Fennel (Fennel) | Heart of palm | Cucumber | Peppers | Okra | Radish | Cabbage | Tomato.

Legumes (1 medium scoop per meal): Crooked Pea | Beans | Chickpeas | Lentil | Dried Fruits, Nuts and Seeds (per day) | Almonds – 15 pieces | Peanut – 20 units | Hazelnut – 25 units | Chestnut – 6 units | Cashew nuts – 15 units | Brazil nuts – 4 units | Peanut cream – 2 col. (soup) | Sesame – 3 col. (soup) | Flaxseed – 3 col. (soup) | Walnut and pecan – 15 pcs | Pistachio – 30 pcs | Pumpkin and Sunflower Seeds – 3 tbsp. (soup).

Drinks (in moderation, except teas): Coffee | Teas | Sodas and Diet Drinks | Vegetable Juice | Tomato juice.

Sugar-free or diet treats (choose one or more items below, but don’t exceed 100 calories per day):
Bullet | Cocoa powder | Chocolate sauce | Gum | Gelatin | Jelly | Popsicle.

Menu suggestion

Want an example of how to put this on the plate? See here the suggestion of a day’s menu, prepared by nutrologist Tamara Mazaracki, from Rio de Janeiro, based on the principles of the South Beach Aditivada diet. Here, she gives portion sizes to serve as a guide. But if you feel hungry, you can eat more. With common sense, of course.

Breakfast: 1 glass of juice from 1 tomato with ½ cucumber (blend the two together, strain and drink) + 2 scrambled eggs with mushrooms (optional), parsley and 2 slices of turkey breast + 1 glass of skimmed milk with coffee and sweetener (or tea)

Morning snack: 2 or 3 ham rolls stuffed with 1 col. (soup) of seasoned ricotta or cottage cheese

Lunch: Chicken salad: 150 grams of boiled or roasted chicken breast + ½ cup. (tea) cooked chickpeas + ½ cup. (tea) of diced avocado + chopped chives and parsley + 1 col. (tea) olive oil, drops of vinegar and salt to taste + green leaves (lettuce, arugula, watercress) + 1 cup. (tea) steamed broccoli or cauliflower

Afternoon snack: 1 cup of skimmed yogurt + 10 almonds OR 1 cup of diet mate tea + 4 or 5 celery stalks (or cucumber sticks) with 1 col. (tea) very shallow cream cheese light (for each stalk or toothpick)

To have lunch: 1 piece of grilled salmon with 1 cup. (tea) of assorted cooked vegetables + 1 plate (dessert) of green leaves + 1 bowl of diet gelatin

Supper: 1 glass of skimmed milk with 1 pinch of cinnamon or 1 col. (tea) cocoa powder without sugar and sweetener (optional)

Level 2
For those who have already done phase 1 or want to lose up to 4 kilos
Duration: four weeks.
How much weight: from half to 1 kilo per week.
What can you eat: phase 1 foods + whole grain breads, pasta and rice, most fruits and some tubers. The dairy dose increases to up to 3 cups a day.
Vetoed: fruit juices and canned fruit.
Recommendations: Gradually reintroduce carbohydrate servings as per the formula below.

1 carbohydrate + 1 fruit. Avoid fruit for breakfast.

Day 8: 2 carbs + 1 fruit. If the urge for sweets appears, stay longer on this formula.
Day 9: 2 carbs + 2 fruits.
Days 10 and 11: 3 carbs + 2 fruits a day.
From the 12th to the 14th: carbohydrates + 3 fruits a day.
From the 15th onwards: in general, women continue to lose weight when they do not go beyond the 3 carbohydrates + 3 fruits formula.

What you can eat + phase 1 foods

Fruits (per serving): Plum – 2 pcs | Prunes – 4 pcs | Banana – 1 medium unit (115 g) | Dried apricot – 7 units | Kiwi – 1 piece | Orange – 1 medium unit | Apple – 1 small unit | Mango – ½ unit (115 g) | Cantaloupe and yellow melon – 1 cup. (tea) from chopped fruit | Strawberry – ¾ cup. (tea) | Nectarine – 1 small piece | Papaya – 1 medium unit (115 g) | Peach – 1 medium unit | Pear – 1 medium unit | Tangerine – 2 units | Grape – 15 units

Pasta and cereals (wholegrain versions): Cooked rice (brown, wild) – ½ cup. (tea) | Biscuit – 6 units (30 g) | Breakfast cereals – ½ cup. (tea) | Boiled Macaroni – ½ cup (tea) | Bread – 1 slice (30 g) | Multigrain bread (oat, rye, 7 cereals) – 1 slice (30 g) | Cooked Quinoa – ½ cup. (tea) | Grains and vegetables | Pumpkin – ¾ cup (tea) | Manioc – ¾ cup. (tea) | Peas – ½ cup. (tea) | Carrot – ½ cup. (tea) | Sweet potato -1 small unit

Treats (from time to time): Dark or Semisweet Chocolate – 1 small bar | Diet flan – 1 cup | Ready popcorn – 3 cups. (tea) | Draft beer – 1 tulip (340 ml) | Wine – 1 to 2 glasses (110 ml)

Menu suggestion

Here, an example of a day’s menu, also prepared by nutritionist Tamara Mazaracki. The advice still applies: if hunger strikes,…