At first the South Beach diet works like other popular low carb plans. But it changes over time, widening the types of food you can eat. Let’s take a look at the two stages:

South Beach Diet Phase 1 Foods

• Meats: Lean cuts of beef, pork and lamb with visible fat trimmed, skinless poultry, all fish a shellfish.
• Vegetables: most green vegetables, beans and legumes. Can be fresh frozen or canned with no added sugar.
• Dairy: Low fat or skim milk and soy milk. American, cheddar and low fat cottage cheese.
• Sweets (yes, sweets!): Sugar free gum, gelatin and popsicles. Chocolate and cocoa powder without added sugar.

This list is representative but certainly not exhaustive. However, the phase one food list for the South Beach Diet is very limited. It is designed to purge your system of the excessive carbohydrates ans sugars we usually eat. That’s why no bread, fruits and alcohol. After two weeks on this eating plan you’ll likely have lost some weight, and be really bored. That’s when you move to phase 2. This step up is what makes the South Beach diet work differently than all the other low carn diets out there.

South Beach Diet Phase 2 Foods
At phase 2 you can add additional foods to your diet

• Fruits: Most fruits and berries can be eated like apples, oranges, pears, strawberries, kiwis, mangoes, grapes etc. Exceptions are bananas, fruit jiuces, canned fruit, raisins and watermelon.
• Dairy: Low fat and fat free fruit flavored and plain yogurts.
• Starches (limited): Whole grain bagels, breads and cereals. Whole wheat pastas and pita. Sweet potatoes, popcorn, brown and wild rice.
• Sweets: Bittersweet and semisweet chocolate. Fat free and sugar free pudding
• Red wine

Adding these foods to your diet makes following South Beach more sustainable in the long term. Phase 2 continues as long as you want it to.

You may be asking youself how the South Beach diet folks picked the list of foods. Selections for the two phases are chosen based on foods glycemic index. That’s just a fancy way of saying they measure the carbohydrates in foods and how much eating them will raise your insulin levels. Some research shows that foods low in the glycemic index help control appetite and delay hunger. That’s how the South Beach Diet works.

Note about costs and the South Beach Diet. Signing up to the official website is expensive. But that works for some people. Paying for a membership makes them keep to the diet. However, there are  tons of websites with recipes and help, beyond the official website. And you can purchase one of the many South Beach diet books to help as well. We recommend starting with About.com’s South Beach Diet Q&A.

At the end of the day, if you follow the South Beach diet you will lose weight in a healthy, slow way. No miracles, no magic to be found. Just good healthy foods that make the South Beach Diet work.

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1. Replace 1 cup of whole milk with skim milk – your coffee and tea won’t even notice.
2. Use a light, whole grain bread for sandwiches instead of regular wheat. Tastes just as good, and adds healthy grains to your diet.
3. Switch out your regular applesauce for unsweetened. The apples are still sweet, but it doesn’t have as much sugar.
4. Eat 2 eggs poached instead of fried in butter or oil. Plus, cooking poached eggs is impressive.
5. Replace your microwave popcorn with regular popcorn made in the microwave. It is possible!

These are just 5 quick suggestions. You can cut the calories in almost anything. Think about cutting the amount of butter, oil, jam, ketchup, and mayonnaise in half. Or start with 1/3 and go from there. You won’t notice the difference in the food, but your body will notice the reduction in calories.

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The 1200 Calorie Diet is a popular choice for people with all sorts of dietary needs. This simple diet involves food moderation, controlled by carefully regulated calorie intake. It’s not the right choice for everyone, so read on to determine if the 1200 Calorie Diet is best for you.

The calorie is the basic unit of measurement of the energy that’s derived from food. One calorie equals one unit of energy. When you consume more calories than your body can use, those extra calories are stored as fat. This fat storage is a natural defense mechanism that allows your body extra energy, just in case food is not available later. People who are overweight can count calories to take in less energy, maintain health and shed pounds.

The first thing to consider about the 1200 Calorie Diet is whether or not it will meet your body’s nutritional needs. If you need more than 1200 calories a day to function properly, don’t use this diet. To calculate how many calories your body needs, just measure your height and weight. Using those numbers, you can calculate the number of calories your body needs on a daily basis. Once you have your target calorie number, figure out how many calories you need to drop in order to lose weight.

The way that the 1200 Calorie Diet works is that by eating only 1200 calories per day your body will use the stored caloric units of energy instead of just the ones you are eating. By doing this, you get rid of fat (the stored calories) and your body works more efficiently.

The 1200 Calorie Diet has a few rules you need to follow. The first is that you will have to change your eating habits. You will need to smaller meals more frequently, snacking throughout the day. This allows your body to maintain an influx of energy throughout the day without allowing you to ever feel overly full.

The second step to success with this diet plan is to change the types of foods you’re eating. You’ll need to cut out the junk food and eat more fruits and vegetables.

Once you’ve taken these initial steps, you’ll need to use a calorie counter to determine what other foods you can eat. Search the Internet to find online calorie counting resources, or ask for help from a nutritionist.

Using these resources, you’ll be able to determine how many calories are present in each type of food. You’ll be able to see which types of foods are filling, yet not necessarily high in calories.

If you want to get rid of those stored calories in your body, then going on the 1200 Calorie Diet might be right for you. If you are taller or have a larger than average body frame, you can adjust the number of calories in the diet to make it fit your needs. The 1200 Calorie Diet can help you to lose weight quickly, eat healthier, and make better food choices. The 1200 Calorie Diet is one way you can start living a healthier life.

Author Marlene Baliss is a columnist for a variety of popular Internet sites, on home fitness and solve a problem themes.

Article Source: http://www.uberarticles.com/articles

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When it comes to creating a fat loss program for yourself it will take some hard work and dedication by you. Some people will turn to books and charts to devise theirs, whilst others will discuss the issue with their doctor in order to develop the right kind of program for them. However, your doctor may well suggest that you see a nutritionist who will not only explain what the right foods are but what kinds of portion sizes you should be eating.

One of the extremely popular kinds of fat loss diets now being used by those dieters is the type where they count the calories they actually consume. This kind of diet will allow them to still eat a wide array of foods, but will also help them to lose the weight. But compared to some of the other types of diets one can use a calorie counting one needs the person to be dedicated to keeping on it, but it will pay off in the end for them. It is a good idea to have a chart available which allows you see just how many calories you should be eating each day if you want to lose weight properly.

You can begin this particular kind of diet straight away as it is such a simple one to understand and use. If you can from the very beginning get yourself a notebook into which you are able to jot down details of everything you consume, no matter how big or small it is. This even includes any sweets (no matter what size) that you consume. It may be difficult to begin with but as time passes you will find yourself keeping the information that you need very easily. If you want why not go online and use one of the many websites that have programs that allow you to keep track of the calories you are consuming. Then you have the choice of either keeping a notebook version or by going online and recording what you eat. But whichever method you use is okay, you just need to get into the habit of recording the items each time you have eaten.

Select the foods you eat wisely, or you will not achieve your fat loss goals. It is a good idea to get the calories that your body needs from foods from the various different good groups as this is essential to you losing that fat. Plus you need to ensure that your body is getting sufficient amounts of protein along with water, which will help to build up muscle mass that will replace the fat you have loss. The more muscle mass your body has the better it is able to burn off the fat that it does not need.

Writing down everything, you eat while counting calories will help you lose fat and weight. If you do not exercise at all, adding exercise will help you lose fat. You will also start to tone and build muscle. You should do many types of exercise for your regimen, such as cardiovascular, strength training, weight training, and aerobic exercises.

The types of exercises that you use will work on different parts of your body, but they will all help in you when it comes to having an effective fat loss diet. It is important that you make changes to your exercise regime as you go along to make sure that you body is working at its optimum levels. Also whilst exercising please make sure you take sufficient breaks between each exercise and drink plenty of water to make sure that your body remains well hydrated.

A large number of people who are on any kind of fat loss diets will choose to get their body measured at regular intervals through out it. Luckily this can be done very easily either at the gym or at a doctor’s office. It is a very simple and painless procedure which will tell you just how much body fat a person has. This will then allow you to recognize just how much fat it is you need to lose and yet still remain at a healthy weight.

Would you like to learn more about other kinds of fat loss diets that can help you to achieve your weight loss goals? Then please visit Tips For Healthy Weight Loss where we offer you advice and information on ways of losing weight healthily.

By: Kerris Samson

Article Source: http://www.uberarticles.com/articles

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