The South Beach Diet Supercharged

作者:Agatston, Arthur, M.D./ Signorile, Joseph, Ph.d.

页数:352

出版时间:2008-4

价格:$ 25.95

isbn号码:9781594864575

具体描述

Five years ago, with the publication of The South Beach Diet , renowned Miami cardiologist Dr. Arthur Agatston set out to change the way America eats. Now he has an even more ambitious goal: to change the way America lives by helping Americans become fitter as well as thinner and healthier…for life. In the all-new The South Beach Diet Supercharged , Dr. Agatston shows you how to rev up your metabolism and lose weight faster while following the proven healthy eating principles of the original diet: choose good carbs, good fats, lean protein, and low-fat dairy. Collaborating with Dr. Joseph Signorile, a professor of exercise physiology at the University of Miami, Dr. Agatston presents a cutting-edge, three-phase workout that perfectly complements the three phases of the diet itself. Based on the latest exercise science, this ease-into-it fitness program combines low- and high-intensity interval exercise (with a focus on walking) and functional core body-toning exercises. The result: you'll look fitter and you'll burn more fat and calories all day--even at rest. Also included is the latest nutritional research on how specific foods high in vitamins, minerals, fiber, and a host of phytonutrients help keep you healthy; new and expanded lists of Foods to Enjoy; taste-tempting Meal Plans for phases 1 and 2; and dozens of easy-to-prepare new recipes, including Eggs Frijoles, Chock-Full-of-Veggies Chili, Roasted Tomato Soup, Homestyle Turkey Meatloaf, and South Beach Diet Tiramisu. In every chapter you'll find inspiring success stories from real-life South Beach dieters and plenty of effective weight loss tips. And as an added bonus, Dr. Agatston answers the questions you've most often asked him about the diet since the original book was published. Before and After The South Beach Diet Supercharged After 6 weeks, Allison Brady, age 37, lost 12 pounds and 12 1/4 inches--6 inches in her belly alone! Allison also reduced her blood cholesterol levels by 45 points.

(Photos by Jeffrey Salter for Redux)

Before

After Dr. Agatston Answers Frequently Asked Questions about South Beach Dieting I'm doing so well on Phase 1. Why can't I stay on it indefinitely? There are two types of people on the South Beach Diet: those who cannot wait to start Phase 2 and those who never want to see Phase 1 end. Why are some people so enamored with Phase 1? The reason is that it's simple and to the point. You don't have to do a lot of thinking about food choices. You're basically eating lean protein, high-fiber legumes, low-fat dairy, good fats (including some nuts), and plenty of vegetables. Those highly processed refined carbs that were your downfall are out of sight and, within a few days, out of mind (at least for most people). You're encouraged to eat until you're full and snack before you get hungry. And every time you step on the scale, you get a big grin on your face because those unwanted pounds and fat are just melting away. So it's not surprising to me that Phase 1 fans often ask, "If I'm doing so well on Phase 1, why do I have to move on to Phase 2?" Phase 1 is not meant to be a long-term eating plan. Its dual goals are to jump-start weight loss for people who have 10 or more pounds to lose (thus providing immediate positive reinforcement) and to control swings in blood sugar and eliminate cravings for sugar and refined starches. Phase 1 can also have a positive effect on sugar in people with pre-diabetes. In just 2 weeks, you should have achieved these two goals and be ready to move on. Once your sugar and cravings are under control, there's a key reason to go on to Phase 2: we don't want you to miss out on the myriad vitamins, minerals, and other nutrients that come from reintroducing whole fruits and whole grains to your diet, not to mention the added fiber. These foods contain thousands of phytochemicals that protect your body against a host of diseases, including heart disease and cancer. If you were to continue indefinitely on Phase 1 and deny yourself these foods, you would not be learning how to make good food choices in the real world. More importantly, you'd be missing out on some of the best medicine nature has to offer. In addition, if you were to continue with the smaller palette of foods recommended on Phase 1, your diet would get dull over the long haul. And once you're bored, you're much more likely to revert to your old eating habits. For the diet to truly become a lifestyle--one that allows you to sustain weight loss and garner all the related health benefits--there has to be variety and satisfaction in your eating plan. That's another reason why we move you on to Phase 2 so quickly. Remember, it may take you longer to lose weight by following the three phases of our diet. But the chances of keeping that weight off are far better. Can I still eat as much protein now that I'm eating more carbohydrates on Phase 2? As you know, on the South Beach Diet, we don't expect you to count grams of protein or weigh your food on any phase. Now that you're gradually adding satisfying high-fiber whole grains and fruits to your diet on Phase 2, you'll naturally be less hungry, and the amount of lean protein you require to feel full will no doubt be less than you were eating on Phase 1. That said, I encourage you to eat some protein--fish or shellfish, lean beef or pork, white meat chicken or turkey, or soy protein, for example--along with these good carbs at most meals. Protein helps slow down the digestion of carbohydrates, which means that your body will make less insulin, your sugar swings will be reduced, and you won't crave more food in between meals. I also urge you to eat slowly, savor your food, and really enjoy the variety of foods you'll introduce on Phase 2. If you do this, your focus will no longer be on how much protein you can have because you'll never be hungry. Another tip: Once you're satisfied, push your chair away from the table. It's fine to leave some food on your plate at the end of a meal. Can I really eat anything I want on Phase 3? If you're talking about dessert as an occasional treat, of course. On Phase 3, we don't regulate what you can eat. Yes, you can finally have that small bowl of ice cream or a small piece of chocolate cake or the white bagel that you couldn't have before. But you shouldn't do it too often, and you should continue to watch amounts on desserts. Phase 3 isn't about abandoning the good principles of the diet and suddenly resuming your old eating habits. It's about continuing to make smart, healthy food choices--for life. If you follow the principles of the diet most of the time, we expect you to enjoy anything you want now and then. Six Ways to Succeed on South Beach

The South Beach Diet

The South Beach Diet Cookbook

The South Beach Diet Supercharged Workout DVD

The South Beach Diet Quick & Easy Cookbook

The South Beach Diet Taste of Summer Cookbook

The South Beach Diet Heart Program

用户评价

这本书最让我佩服的一点是它对个体差异性的尊重。它没有采用一刀切的方法，而是为不同阶段的读者设计了清晰的过渡阶段，比如，如果你是一个碳水化合物的重度依赖者，它会有一个循序渐进的“脱瘾”过程。我特别喜欢它对水合作用和电解质平衡的强调，这通常是其他节食书中被忽略的细节。书中提到，很多时候我们误以为是饥饿，其实只是身体发出的轻微缺水信号。这个洞察点对我帮助太大了。此外，作者在推荐补充剂和天然增强剂时，也保持了极大的审慎和科学态度，而不是推销各种昂贵且功效不明的“仙丹”。他鼓励读者首先通过食物获取营养，只有在必要时才考虑补充品，这让我感到非常放心。整个阅读体验，就像是请了一位非常细心、知识渊博的私人营养顾问在旁边全程陪伴指导，耐心解答每一个潜在的疑问。

我必须承认，我最初对这本书的期望值并不高，因为市面上的“快速解决方案”太多了。然而，这本书的深度和广度完全超出了我的预期。它不仅仅是一个饮食计划，更像是一本生活手册。作者在书中花了相当大的篇幅来讨论情绪性进食以及如何建立健康的“心理防火墙”来抵御外界的诱惑。我以前总是在压力大或者无聊的时候不自觉地寻求食物安慰，这本书提供的应对策略——比如用冥想或短暂的散步来替代即时的食物反应——效果出奇地好。它强调的“超级增压”部分，我理解为是对身体新陈代谢潜能的深度激活，通过特定的食物组合和进食时间窗口，让身体更有效地燃烧能量。阅读过程中，我感觉作者不仅仅是提供了一个“做什么”的清单，更是在培养我的“如何思考”的习惯。书中的一些小技巧，比如如何聪明地选择餐厅的配菜，或者如何在社交场合优雅地拒绝不健康的食物，这些实用性极强的内容，让我在实际生活中执行起来毫无压力，自然而然地融入了我的日常。

对于那些追求运动表现的读者来说，这本书绝对是意外的宝藏。我本来只是想减掉几斤体重，但这本书关于“燃料优化”的章节彻底改变了我对运动前后的营养补给的看法。它解释了为什么在力量训练后立即摄入特定比例的蛋白质和碳水化合物，能最大化肌肉的修复和生长，同时避免脂肪堆积。我按照书中的建议调整了我的训练后奶昔配方，仅仅几周时间，我感觉自己的恢复速度明显加快了，训练中的疲劳感也减轻了不少。这种不仅仅关注体重秤上的数字，而是关注身体实际功能和表现的视角，非常符合现代健身的趋势。它没有要求你成为一个苦行僧，而是教你如何聪明地“吃”以支持你的运动目标。对我而言，这不再是痛苦的节食，而是高效的身体管理工具箱，工具箱里的每一件工具都经过了精心的打磨和实战检验。

这本书简直是健康饮食领域的一股清流！我得说，我尝试过市面上形形色色的减肥法，从极端的生酮到复杂的间歇性禁食，但大多都没能持久，或者效果反反复复。这本书的理念有一种令人耳目一新的逻辑感。它不是简单地告诉你“少吃点”或者“只吃某几样东西”，而是深入浅出地解释了身体如何处理碳水化合物、蛋白质和脂肪的微妙平衡。我特别欣赏它对“好”碳水和“坏”碳水的区分，那种细致入微的指导让我感觉自己真的在学习一门营养学的入门知识，而不是盲目地遵循食谱。食谱本身的设计也非常巧妙，即便是在控制卡路里的同时，也能让人享受到足够的多样性和美味。特别是早餐部分，它提供的那些快速又饱腹的选择，彻底改变了我过去早上匆忙随便应付的习惯。当我开始遵循它的节奏时，我身体的变化是缓慢而稳定的，没有那种剧烈的饥饿感和随之而来的暴饮暴食冲动，这才是最吸引我的地方——可持续性。这本书让我明白，健康饮食不是一种惩罚，而是一种生活方式的优化。

这本书的排版和阅读流畅度也值得称赞。很多营养学书籍动辄引用大量的学术术语，让人望而生畏，但这本却做到了知识的普及和深度的完美平衡。作者的叙事风格非常引人入胜，他用了很多生活化的例子来阐述复杂的生理机制，比如将胰岛素反应比作交通信号灯的切换，一下子就让抽象的概念变得可视化了。我发现自己不是在“啃”一本指导书，而是在享受一个精彩的故事，这个故事的主角就是我自己的身体如何变得更健康、更有活力。即便是那些需要精确测量的食谱，书里也提供了非常直观的替代方案和估算方法，极大地降低了入门的门槛。总而言之，这本书提供了一个全面、人性化且科学严谨的框架，让你在不牺牲生活乐趣的前提下，重塑与食物的关系，并最终收获持续的健康成果。