The Miami diet (South Beach)

Published on : 21 December 20214 min reading time
The Miami (South Beach) diet, developed by American cardiologist (practising in Miami, USA) Arthur Agatston, closely resembles the Atkins diet and guarantees you to lose several kilos after only two weeks. Like most diets, this one has its basic rules. The first rule is that only olive oil is allowed when cooking food. No specific calorie count is required and no specific amounts either. You should eat slowly and chew slowly, so that the brain receives the information that the body is full. Another rule is to eat three meals a day and drink as much water as possible.

The Miami (South Beach) diet has three phases

Phase 1: The Miami Diet

This phase is also the most challenging of all and the most restrictive. During this 2-week phase, the following foods are completely forbidden: bread, potatoes, carrots, corn, cereals, fatty dairy products and alcohol. This is also the phase during which you lose the most weight.

There are no specific quantities to be respected!

You will have eggs, ham, low-fat cheese, unsweetened tea/coffee for breakfast. You should pay particular attention to the list of permitted and forbidden foods (list specified in Dr. Arthur Agatston’s book). You can lose between 4 and 6 kilograms during this phase;

Next, we present you with an example of a day-by-day diet:

In addition to three main meals, you are allowed 2 snacks per day:

1st snack, at 10.00 – 11.00 am: 100 g fresh mozzarella or sticks

2nd snack, at 16:00 – 17:00: a handful of pistachios, nuts, hazelnuts or almonds.

Breakfast: ham omelette, unsweetened tea/coffee

Lunch: grilled chicken breast, vegetable salad

Dinner: grilled fish, Greek salad

Breakfast: cheese and mushroom omelette, unsweetened tea/coffee

Lunch: grilled chicken, raw vegetable salad

Dinner: grilled chicken with raw or grilled vegetables

Breakfast: mushroom and ham omelette, unsweetened tea/coffee, tomato juice

Lunch: boiled chicken, vegetable salad

Dinner: roast chicken with grilled mushrooms

Breakfast: 2 hard-boiled eggs, 2 slices of ham, unsweetened tea/coffee

Lunch: tuna salad with lemon juice

Dinner: grilled chicken breast, raw vegetables

Breakfast: 2 fried eggs, ham, unsweetened tea/coffee

Lunch: roast beef, vegetable salad

Dinner: roast chicken, steamed vegetables

Breakfast: mushroom and ham omelette, unsweetened tea/coffee

Lunch: grilled vegetables with mozzarella cheese

Dinner: grilled fish, vegetable salad

Breakfast: mushroom and ham omelette, unsweetened tea/coffee

Lunch: chicken breast and vegetable salad

Dinner: grilled chicken breast, Greek salad

Breakfast: ham omelette, unsweetened tea/coffee

Lunch: grilled chicken, vegetable salad

Dinner: grilled fish, Greek salad

Breakfast: mushroom and cheese omelette, unsweetened tea/coffee

Lunch: grilled chicken, raw vegetable salad

Dinner: grilled chicken, vegetable salad

Breakfast: mushroom and ham omelette, unsweetened tea/coffee

Lunch: boiled chicken, vegetable salad

Dinner: roast chicken with grilled mushrooms

Breakfast: 2 hard-boiled eggs, 2 slices of ham, unsweetened tea/coffee

Lunch: tuna salad with lemon juice

Dinner: grilled chicken breast, raw vegetables

Breakfast: 2 fried eggs, ham, unsweetened tea/coffee

Lunch: roast beef, vegetable salad

Dinner: roast chicken, steamed vegetables

Breakfast: mushroom and cheese omelette, unsweetened tea/coffee

Lunch: grilled vegetables, mozzarella

Dinner: grilled fish, vegetable salad

Breakfast: mushroom and ham omelette, unsweetened tea/coffee

Lunch: chicken breast salad with vegetables

Dinner: grilled chicken breast, Greek salad

Phase 2: The Miami diet

This phase lasts until you have achieved your target weight; at this point, weight loss does not follow the same rhythm as at the beginning, especially because you start to gradually introduce certain foods that were restricted in the first phase:

– Fruit

– Vegetables that were forbidden in the first phase

– Bread and pasta

– Fatty dairy products

– Alcohol

Phase 3: The Miami diet

This phase begins after you have reached your ideal weight and extends into your lifestyle. This is the phase where you have to keep the new weight under control and to follow a diet for this purpose and avoid carbohydrates as much as possible (even to the point of excluding them). If you do not exceed the main principles of the diet, it is recommended that you return to the first phase, at least for a week, in order to lose the extra kilos, and then resume the third phase.

This diet is suited to both men and women. You will see the weight disappear, particularly around the stomach! Good luck on your journey!

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