Acceptable foods during this phase are lean meats, including red meat, chicken, turkey, fish and shellfish.Vegetables, eggs, cheese and nuts are also important food choices during Phase I.  Each day is broken down into three balanced meals, a mid-morning snack, a mid-afternoon snack and dessert.  Acceptable drinks include decaf tea or coffee and water.  A 6 oz. glass of vegetable juice in the morning is also permitted. Foods to avoid during Phase I include bread, rice, potatoes, pasta, baked good, fruit, candy, cake, cookies, ice cream, sugar and alcohol.

Unlike other diet program South Beach Diet Plan is flexible and simple to follow. Occasional overindulgence is acceptable, especially around holidays and vacations. To quickly lose any regained weight, it is easy to step back to the previous phase for a week or two, until the regained weight is lost.  Dieter can than pick up where they left off.  This flexibility decreases the risks associated with falling off the diet wagon.

Weight loss on The South Beach Diet doesn’t occur by eating less, but by eating more of the “right” foods. Dieters can eat the way they like without counting calories, fat grams or carbohydrate grams. The diet use glycemic index to determine healthy food choices.  A food’s glycemic index is the amount it raises blood sugar compared to the amount that the same quantity of white bread would raise it.  Foods with a low glycemic index include sweet potatoes, boiled soybeans, protein enriched spaghetti and grapefruit.  Foods with a high glycemic index include sweet corn, macaroni and cheese, watermelon and baked potatoes.

Grapefruit : Eat half a grapefruit before breakfast is a good way to boost your metabolism. Grapefruit can reduce the amount of insulin absorbed for up to 2 hours after eating. Grapefruit also contains fewer calories than is required to digest it. Grapefruit is the main ingredient in the grapefruit diet.

Oatmeal : Oatmeal contain high fiber that takes a long time to digest. Digesting oatmeal require a lots of calories which is why it is good to boost your metabolism.

Green tea contains catechins polyphenols which speed up the rate at which fat is burned. Green tea is found in many weight loss supplements.

Chilli peppers : Hot spicy food such as chilli peppers generate body heat and this increases the metabolism as calories are burned in the process of cooling the body down. It can also increase the heart rate and metabolism by up to 50%.

Tomatoes can stimulates the production of carnitine amino acid . This helps speed up the body’s metabolism by one third.

With most diets, you will either not lose the weight you had anticipated, not be able to stick to the limited foods allowed or lose the weight and immediately put it back on. If this sounds like you, you have been following the wrong diets. There is a new diet out called the fat smash diet, which is explained as easy to follow and but for me did not give the results i expected. So, what is this diet? How does the fat smash diet work?

This diet is a ninety day program, like most diets is split into phases. in this case it is split into four. The Fat Smash Diet plan focuses heavily on healthy fruits and vegetables, which have been scientifically proven to lower the risk of cancer, heart disease and more, and help to fill you up without piling on the pounds. Although I found focusing in fruits by themselves and nothing else made my body feel malnourished due to the lack of a balanced diet . Let’s take a look at each phase of the diet on it’s own.

Phase One – Detox

This phase should last for nine days. The main foods to consume in these nine days are fruits and vegetables. You can eat pretty much any of them except avocados and potatoes. Though you can eat nothing else. the diet states that by avoiding caffeine and alcohol during this phase you will be cleansing your body. This I do agree with, but because you are focusing solely on fruits and vegetables it is hard to keep your nourishment balanced. When asking how does the fat smash diet work, it is important to know that detoxification is important, but so is a balanced diet, so for this phase I would just suggest a balanced plan. I cannot include the entire plan in this article but i will try and cover as much as possible.

Phase Two – Foundation

This phase should last for three weeks. You can eat all the phase one foods (vegetables and fruit) and also start to introduce lean meats, such as turkey, chicken and fish.

Phase Three – Construction

This phase should last for four weeks. In this phase you can start to introduce some bread and whole wheat pasta. You can eat mayonnaise, peanut butter, two cups of freshly squeezed orange juice, a cup of pasta, two whole eggs, four slices of wholegrain bread, three cups of low fat milk and an ounce of cheese per day.

Phase Four – The Temple

You follow phase four for life, to make sure the fat stays off. As well as the foods allowed in phase three, you can add some potatoes and white rice and some beer or wine each week. But alcohol needs to be moderate. Keeping this phase for life was difficult for me but for you I if you are motivated to do so it can be done. The idea is that by phase four you will have retrained your body to enjoy the new range of foods which you were not accustomed to eating in the past.

So, let’s look again at the question, how does the fat smash diet work? The answer is follow the four phases, cut out all foods except for fruit and vegetables, then slowly re introduce smaller portions of lean meat, cheese, and certain breads, and follow the stage 4 for life. I could not go into great detail of the fat smash diet meals in this article but I hope you enjoyed the summary.
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