Bienvenidos a la nueva creacion del sitio mas visitado de la comunidad El Amate. En esta seccion encontraras tips y tambien acontabilidad de ciertas dietas y ejercisios comprobados que si funcionan en la dia diaria. Este sitio no toma responsibilidad ninguna sobre lo que esta escrito asi que si tu quieres seguir ciertas dietas aqui indicadas lo aras a tu propio riesgo.

Entre uno de los riegos que correras en probar una buena dieta y unos ejercisios estan:

• Bajar de peso
• Vivir & Sentirte saludable
• Muchos mas!

Yo personalmente e tratado la dieta que es mas comun conocida como The South Beach Diet. Esta dieta esta compuesta en tres (3) etapas. La primera etapa dura solamente 14 dias pero dependiendo de tu voluntad puedes seguirla por veinte y ocho (28) si te crees lo suficiente valiente. La faceta dos (2) la seguiras hasta que ya ayas perdido las libras que buzcas perder, osea ya cuando estes a tu peso ideal. La ultima faceta, la numero tres (3) ya sera el estilo de vida que seguiras por el resto de tu vida. El proceso de esta dieta es de ensenarte como comer saludable y el ensenarte un poco la nutricion.

• Proteina: Cantidad no esta limitada
• Vegetables: Minimo 1/2 taza
• Almidon, Pan, Frutas, Leche: ZERO (Nada)
• Grasa: 1 Cucharadita de Mayonesa o aceite
  

• Proteina: Cantidad no esta limitada
• Vegetables: Minimo2 tazas
• Almidon, Pan, Frutas, Leche: ZERO (Nada)
• Grasa: 1 Cucharadita de Mayonesa o aceite

• Proteina: Cantidad no esta limitada
• Vegetables: Minimo2 tazas
• Almidon, Pan, Frutas, Leche: ZERO (Nada)
• Grasa: 1 Cucharadita de Mayonesa o aceite

Primer Bocadillo:

• (2 Horas despues del desayuno) Cheese Snack
• (2 Horas despues del Almuerzo) 15 cemilllas de Whole Almonds
• (2 Horas despues de la cena ) 1 Yogurt Cup; Fiber One

BEEF:

• Eye of Round
• Ground beef:
• Extra Lean (96/4)
• Lean (92/8)
• Sirloin (90/10)
• Tenderloin
• Top Loin
• Top Round

LAMB (Remove all visible fat)

• Center Cut
• Chop
• Loin

PORK

• Boiled ham
• Canadian bacon
• Loin
• Tenderloin

POULTRY (SKINLESS)

• Cornish hen
• Turkey bacon (2 slices per day)
• Turkey and chicken breast

SEAFOOD

• All types of fish and shellfish

TOFU

• Use soft, low-fat or lite varieties

VEAL

• Chop
• Cutlet, leg
• Top round

EGGS

• The use of whole eggs is not limited unless otherwise directed by your doctor. Use egg whites and egg substitute if desired.

LUNCHMEAT

• Fat-free or low-fat only

MEAT SUBSTITUTES (SOY BASED)

• Bacon - Limit to 2 slices per day
• Burger - < 3 gms fat per 2-3 oz portion
• Chicken Patties & Nuggets - < 3 gms fat per 2-3 oz portion
• Hot Dogs - < 3 gms fat per 2-3 oz portion
• Natural Peanut Butter - 2 Tbsp (may use as protein choice or limited nut choice)
• Sausage Pattie - Limit 1 patty per day
• Seiten
• Soy Crumbles
• Soy Nuts - 1/4 cup for a protein snack is suggested serving
• Tempeh
• Yuba

DAIRY

• Low-fat (1 percent) or fat-free milk or soy milk
• Plain or sugar-free low-fat or fat-free yogurt
• Fat-free half & half

• American
• Cheddar
• Cottage cheese, 1-2% or fat-free
• Cream cheese substitute, dairy-free
• Feta
• Mozzarella
• Parmesan
• Provolone
• Ricotta
• String

NUTS (Limit to one serving per day as specified)

• Almonds - 15 (Dry roasted recommended)
• Brazil Nuts - 4
• Cashews - 15 (Dry roasted recommended)
• Pecans - 15 (Dry roasted recommended)
• Macadamia - 8 (Dry roasted recommended)
• Peanut Butter - 1 tsp
• Peanut Butter, Natural = 2 TBS
• Peanuts, 20 small (May use dry roasted or boiled)
• Pine Nuts (Pignolia) - 1 ounce
• Pistachios - 30 (Dry roasted recommended)
• Walnuts - 15 (Dry roasted recommended)

In place of nuts, may use: Flax Seed - 3 TBS

• Artichokes
• Asparagus
• Beans, Green
• Beans, Italian
• Beans, Wax
• Beans or Legumes:
• Black Beans
• Butter Beans
• Chickpeas or Garbanzo
• Pigeon Peas
• Soy Beans
• Split Peas
• Broccoli
• Bok Choy
• Cabbage
• Cauliflower
• Celery
• Collard Greens
• Cucumbers
• Eggplant
• Lettuce (All varieties)
• Juice (Limit to 6 ounces per day)
• Tomato
• V-8
• Mushrooms
• Mustard Greens
• Okra
• Onion - Limit to 1/2 per day
• Peppers (All varieties)
• Pickles - Dill or those sweetened with Splenda®
• Radishes (All varieties)
• Rhubarb
• Sauerkraut
• Snow peas
• Spinach
• Sprouts, Alfalfa
• Squash, Spaghetti
• Squash, Summer
• Yellow
• Zucchini
• Tomato - Limit to 1 whole or 10 cherry per serving

FAT CHOICES (with some suggested serving sizes) The following monounsaturated oils are recommended to be consumed daily:

• Olive Oil
• Canola Oil

Other Oil Choices that may be chosen (Polyunsaturated or a blend of Monounsaturated):

• Corn
• Enova
• Grape seed
• Safflower
• Soybean

OTHER FAT CHOICES:

• Avocado - 1/3 whole = 1 TBS oil
• Guacamole - ½ cup = 1 TBS oil
• Margarine - Chose those that do not contain Trans Fatty Acids such as Fleishmann's Premium Olive Oil or Smart Balance
• Mayonnaise - Regular or Low Fat
• Olives (Green or Ripe) 15 = 1/2 TBS
• Salad Dressing - Use those < 3 gms sugar per serving

TOPPINGS & SAUCES use sparingly (check labels for added sugar)

• Hot Sauce
• Salsa - Limit to 2 TBS during phase 1
• Soy Sauce - 1/2 TBS
• Steak Sauce - 1/2 TBS
• Worcestershire Sauce - 1 TBS
• Whipped Topping (Light) - 2 TBS

SPICES AND SEASONINGS

• All spices that contain no added sugar
• Broth
• Extracts (almond, vanilla, or others)
• Horseradish sauce
• I Can't Believe It's Not Butter! Spray
• Lemon Juice
• Lime Juice Pepper (black, cayenne, red, white)

SWEET TREATS (Limit to 75 calories per day)

• Candies, hard, sugar-free
• Chocolate powder, no-added-sugar
• Cocoa powder, baking type
• Fudgsicles, sugar-free
• Gelatin, sugar-free
• Gum, sugar-free
• Popsicles, sugar-free
• Sugar substitute Some Sugar Free

Products may be made with sugar alcohols (isomalt, lactitol, mannitol, sorbitol or xylitol) and are permitted on the SBD. They may have associated side effects of GI distress (abdominal pain, diarrhea & gas) if consumed in excessive amounts.

SUGAR SUBSTITUTES

• Acesulfame K
• Fructose (needs to be counted as Sweet Treats, Caloric Limit)
• Nutrasweet (Equal)
• Saccharin (Sweet & Low)
• Sucralose (Splenda)
• Stevia (Not approved by FDA)

• Beets
• Carrots
• Corn
• Potatoes, white
• Potatoes, sweet
• Yams

• Brisket
• Liver
• Other fatty cuts
• Rib steaks

POULTRY

• Chicken, wings and legs
• Duck
• Goose
• Poultry products, processed

PORK

• Honey-baked ham

VEAL

• Breast

FRUIT 
Avoid ALL fruits and fruit juices in Phase 1, including:

• Apples
• Apricots
• Berries
• Cantaloupe
• Grapefruit
• Peaches
• Pears

• 1/2 cup of plain fat-free yogurt (once per day max.)
• Fat Free 1/2 & 1/2, Nonfat milk, 1% milk,
• Soy milk allowed with coffee. Otherwise avoid all other dairy products (unless listed under protein choices or sweet treats).
• Limit to < 2 TBS per cup of coffee. Otherwise, avoid all milk products in Phase 1, including:
• Yogurt, cup-style and frozen
• Ice cream
• Milk, low-fat, fat-free, whole
• Milk, soy

STARCHES AND CARBS

Avoid ALL starchy food in Phase 1, including:

• Bread, all types
• Cereal
• Croutons, all types
• Matzo
• Oatmeal
• Rice, all types
• Pasta, all types
• Pastry and baked goods, all types

CHEESE

• Brie
• Edam
• Non-reduced fat

MISCELLANEOUS

• Alcohol of any kind, including beer and wine
• No regular ketchup or cocktail sauce
• No pork rinds - too high in saturated fat
• No jerky - too high in sugar content
• Limit Caffeine-Containing Beverages to 1-2 servings per day