THE MIAMI DIET

The principle

This diet takes place in 3 phases: in a first "restrictive" period of 2 weeks maximum, all starchy foods and sugars (cereals, potatoes, rice, fruit, alcohol) are eliminated in favor of proteins (eggs, meat, fish, vegetables).
Then, a second phase allows you to progressively reintroduce prohibited foods, starting with those that have a low glycemic index (which slightly increases the blood sugar level) such as some fruits, bread and whole grains. When you reach your ideal weight, you can move on to the third and final stage.
This last phase must be put into practice for life and allows you to maintain a healthy weight. Everything is in the choice of food. The new good eating habits are based on the distinction between good and bad fats and sugars. It is necessary to favor foods with a low glycemic index, proteins and vegetable fats.
- Good sugars are natural ones in their raw state. They are found in fruits, vegetables and whole grains.
- Good fats are those of vegetable origin, useful for the body (olive oil, grape seeds, rapeseed, nuts) and those contained in fatty fish.
- Bad sugars are those that are too refined, namely white flour, potatoes, white sugar, candies, industrial sweets and alcohol.
- Bad fats are so-called "saturated fats". Harmful to health are animal fats contained in butter, cream, full-fat cheeses, whole milk and cured meats.

Typical day of phase 1

Breakfast: eggs, vegetables.
Snack: 0% fat cheese.
Lunch: salad, chicken breast, soup, skimmed dairy product.
Snack: vegetables or chicken breast or cheese 0% fat (mozzarella or ricotta).
Dinner: fish, chicken or lean meat, vegetables at will, skimmed dairy product.

Results

Phase 1 allows you to lose between 3 and 4 kg in two weeks (especially on the stomach). During phase 2 you can calculate a loss of 0.5-1kg per week. Phase 3 allows you to stabilize the weight in the long term.

The pros

It is a simple and not very restrictive diet: you can draw from a wide range of foods.
You don't go hungry because the quantities are "normal" and light snacks are allowed.
It is useless to count calories.
It allows you to adopt a long-term healthy lifestyle and to maintain weight without regaining the lost kg.