About Atkins: Induction

What is Off-Limits on Induction?
If you don't like following rules, this diet's going to be a little tough for you to adjust to.

The rules that will probably be the most difficult for many former high-carb dieters are induction rules number 4 and 5. Number 4 tells you to eliminate fruit, bread, pasta, grains, starchy vegetables, nuts, seeds, legumes, and dairy products (except cheese, cream, and butter).

Number 5 warns you to not eat anything that is not on the acceptable foods list. That means none, not even one of your kids' french fries! Why? Dr. Atkins says a "just one taste" mentality could ultimately lead to failure.

Is Constipation a Problem?
It could be. For some Atkins dieters, the induction diet does result in constipation due to the changes in the types of food eaten. Dr. Atkins shares some ways to alleviate this problem if you do experience it in the rules section of the chapter about induction.

Follow the Rules!
Induction is a very important phase of the Atkins plan. You should consult the Atkins book (Chapter 11) and read this portion very carefully before you begin to attempt the induction process. There are 12 rules that you are to follow carefully during these first 14 days.

Dr. Atkins warns "[Induction] must be followed precisely... If you do it at all incorrectly you may prevent weight loss..." (122).

It's Not for Forever
For most people, induction is meant to last for two weeks, not for good. It is not it in and of itself the Atkins diet. As you proceed through the book, you will learn additional steps toward creating your own personalized eating plan. This includes adding carbs in five gram increments after you've completed induction.

Dr. Atkins does say that you can stay on induction longer than the initial two weeks if you wish. You will lose more weight, more quickly if you stay on induction. When you begin Ongoing Weight Loss, your weight loss may slow down somewhat from its initial significance.

(Note: Please receive medical approval before beginning this or any diet!)

Reference:
Atkins, Robert C., MD. Dr. Atkins' New Diet Revolution. New York: Avon Health, 2002.

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The Top 50 Foods

So, you're ready to make your lifestyle change and eat healthier. Let's clear out the kitchen and stock it with staples that will help you cut fat and calories.

What gets the boot? Junk food like chips and cookies, regular frozen meals, fried frozen foods like fish sticks, regular condiments like mayo and salad dressings, ice cream, and chocolate candy.

Uh-oh ... is your kitchen virtually empty now? Then print out this list and head for the grocery store, because you need The Top 50 Foods for Fat Fighters!

1. Fresh fruits and vegetables

   
   Condiments
   

2. reduced-fat salad dressing
3. light mayo
4. salsa
5. Butter Buds
6. vinegar
7. cocktail sauce
8. reduced-sugar fruit spread or jam
9. soy sauce

   Canned Foods
   

10. tomato sauce
11. canned beans
12. canned vegetables
13. canned fruit
14. broth-based soups
15. tuna (canned in water, not oil)
16. fat-free refried beans

    Protein
    

17. lean meats
18. ground turkey
19. chicken and turkey breasts
20. sliced boiled ham
21. frozen or refrigerated grilled chicken pieces
22. fresh or frozen fish and seafood
23. eggs or egg substitute
24. almonds
25. peanut butter

    Dairy
    

26. low-fat cheese
27. reduced-fat sour cream
28. fat-free milk
29. low-fat yogurt
30. low-fat cottage cheese

    Sweets & Snacks
    

31. hard candies and gum
32. 3 Musketeers
33. Tootsie Rolls
34. lollipops
35. Jello cups
36. low-fat granola bars
37. baked chips or pretzels

    Grains, Bread & Cereal
    

38. whole-grain, reduced-sugar, and bran cereals
39. whole-grain bread
40. brown rice
41. whole-wheat pita
42. oatmeal
43. pasta (try whole-grain pasta)
44. whole-grain crackers

    Frozen Foods
    

45. Push-Ups
46. sorbet or sherbet
47. Fudgesicles
48. frozen meals with 300 calories or fewer each
49. frozen yogurt
50. frozen fruits and vegetables

By having all of these healthful, low-fat foods on hand, you'll be ready to handle last-moment meal preparation and any cravings that come your way!

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How To Make Your Face Look Slimmer

How to Make Your Face Look Slimmer
From your Weight Loss Guide

I recently gave this beauty trick a try and guess what... it really did make a difference!

Difficulty Level: Easy ?? Time Required: 2-3 minutes

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Here's How:

1. Purchase two shades of blush, one of a deeper shade and one that's lighter. To ensure the shades go together, purchase a compact with two coordinating shades.
2. Apply your usual foundation make-up or powder to cover any imperfections and even out your skin tone.
3. Apply the lighter shade of blush in circular motions onto the apples of your cheeks... how are you to find them apples? Just smile!
4. Next, following the line of your cheekbones, apply a sheer sweep of the deeper shade of blush.
5. Blend, blend and blend. The key with this trick is to create dimension, but you do not want a very obvious demarcation between your natural cheek color and the blush (i.e. think racer stripes!).
6. Sweep a small amount of the lighter shade across your nose and/or forehead as desired to add an extra "glow" to your complexion.
   

Tips:

1. Don't forget to blend. The first couple of times I tried this, I ended up with a stripe of dark blush over the light blush!
2. Check out your handiwork in different types of lighting. Natural light is best to make sure you've blended sufficiently and that the colors are complimentary.
3. Make sure you can return your blush if it ends up looking too harsh when you try this trick. Many chains like CVS allow beauty products to be returned.
4. Don't apply your blush with a heavy hand; less is more.
5. When choosing your shade, think of what color your cheeks are right after you've exercises -- that's your natural "blush".

Related Information:

What You Need:

Deep Blush	Info/Shop
Light Blush	Info/Shop
Blush Brush	Info/Shop
Contour Brush (Optional)	Info/Shop
Blending Sponge	Info/Shop
Make-Up Mirror	Info/Shop

More How To's from your Guide to Weight Loss

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Carbohydrate Counts for Vegetables

Carb Counts: Vegetables (A - B)

A

acorn squash, cubed (1/2 c.) 14.9
arugula, trimmed (1 oz.) 1
artichoke (1) 13.4
artichoke hearts, boiled and drained (1/2 c.) 9.4

avacado (medium) 12
avacado dip (Kraft, 2 tbsp.) 4

asparagus, boiled and drained (4 spears) 3.8
asparagus, canned (Green Giant, 4 1/2 oz.) 3
asparagus, frozen (Bird's Eye, 8 pcs.) 4

B

baked beans (Bush's Original, 1/2 c.) 29
baked beans (Van Camp's Original, 1/2 c.) 32
baked beans, w/onion (Van Camp's Southern Style) 35

beans, green (1/2 c.) 4.9
beans, baby lima (1/2 c.) 21.2
beans, black (1/2 c.) 20.4
beans, garbanzo (1/2 c.) 22.5
beans, navy (1/2 c.) 23.9
beans, red kidney (1/2 c.) 19.8

brocolli (1/2 c.) 3.9
butternut squash (1/2 c.) 10.8

<< Vegetables

?Carb Counts Index

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Low Cal Lunches

Resist the temptation to order takeout or stop by a drive-through! It's easier than you think to prepare a healthy lunch whether you're at home or you need to take it to work. Consider these About.com low calorie cooking Guide's recipes for low calorie lunches.

Mandarin Chicken Salad

This delicious salad is the diet- and budget-friendly alternative to a certain fast food restaurant's version. ?The combination of the sweet oranges and freshly-prepared chicken will soon make it a favorite in your lunch menu selections. ?Calories: ?187

Salmon Salad

You don't even need to cook to make this decadent-sounding salad. ?Using pre-cooked, pouched salmon and fresh veggies, it's ready in only 10 minutes. ?It's good for sandwiches, too. ?Calories: ?165

Low Calorie Club Sandwich

I thought my old favorite sandwich was a thing of the past until I found this low calorie version. ?It also happens to include a low cal version of my favorite condiment, honey mustard. ?If you like either, I'm sure you'll enjoy this sandwich, too. ?Calories: 261

Low Cal Vegetable Panini

This is a recipe that you can mix up any way you like by replacing or adding any of the vegetables used in it to make your own custom version of the sandwich. ?Feta cheese gives it a very flavorful kick, too. ?Calories: ?230

Pulled Pork Sandwiches

if you like barbecues, you'll enjoy this pork sandwich. ?My favorite part is the tasty tomato-based sauce. ?This reheats well so you can warm it up at work. ?Calories: ?287

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South Beach Diet 101 ~ Phase 2 ~ Phase Two

Phase 2 of the South Beach Diet

South Beach Diet 101

Who Should do Phase 2?
Anyone who has completed Phase 1 of the South Beach Diet then enters Phase 2. You will continue to follow the guidelines set forth in Phase 2 until you have met your goal weight.

A few types of people must enter the South Beach Diet at Phase 2: nursing mothers, children, and teenagers. Anyone who doesn't need to lose very much weight can also start at Phase 2.

What Can I Eat on Phase 2?
You can now begin returning some of those "forbidden foods" that weren't allowed in Phase 1. You will continue to eat the Phase 1 acceptable foods as well. Foods returning to your diet will include low-GI fruits, whole grain bread and pasta, and low-fat dairy.

However, you'll still be steering clear of those "bad carbs" Dr. Agatston talks about like sweets; white bread; regular pasta; and potatoes.

Continue: Foods to Eat on Phase 2 >>

(Please note: In order to correctly follow The South Beach Diet, you will need to read The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss, which is also available on CD.

You may also find the companion food guide helpful.)

South Beach Diet 101

Related Resources:
South Beach Diet 101: Phase 1
South Beach Diet 101: Should You Stay on Phase 1?
South Beach Diet Main

Suggested Reading:
The South Beach Diet by Arthur Agatston, MD
The South Beach Diet Good Fats Good Fats Guide
The South Beach Diet Cookbook
The South Beach Diet Quick & Easy Cookbook

Source:
The South Beach Diet : The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss, Arthur Agatston, MD, St. Martin's Griffin (April 19, 2005 edition).

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How many calories should I eat

Question: How many calories should I eat?

"How many calories should I eat?" is the first question many people have when they make the decision to lose weight. They are often surprised to know that there isn't an easy answer to that question. That's because everyone's calorie needs are different.

Answer: To estimate how many calories you should eat, you can use several different methods. I recommend you visit About.com's Calorie Count or consult the USDA caloric intake recommendations at MyPyramid.gov. For an example in this article, I will enter a random weight and goal weight into the Calories Goal Tool at Calorie Count.

To use this tool, you will need to provide information about your gender, body, and activity level. This is an important step because this data influences your calorie needs calculation directly. For example, the caloric needs for two women who weigh the same now and have the same ultimate goal will be different if they have different activity levels. And a man and woman who want to lose the same amount of weight will not have identical calorie needs.

For an average-height, sedentary 30-year-old woman who weighs 200 pounds, but wants to weigh 140 pounds, Calorie Count recommends a daily goal of 1,204 calories to yield a weight loss of 1.5 pounds a week. The tool estimates that her goal weight will be met in a little under a year.

For a 200-pound man of the same height, who is also inactive, the same goal weight can be reached in a similar (but not identical) time frame, at a calorie goal of 1,500 calories a day. (So, a man of the same weight and height can consume nearly 300 more calories daily and achieve comparable weight-loss results.)

But remember, both of these examples involve sedentary individuals; if you are more active, you will need to consume more calories and that information should be part of any caloric needs calculation formula or tool.

No recommendations from a weight-loss calculator or tool that calculates caloric intake should be followed if it suggests women consume less than 1,200 calories or men fewer than 1,500 calories. Doing so can lead to serious health issues and does not promote safe weight-loss rates.

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Jenny Craig

How Long has this Diet Been Around?

The Jenny Craig program has been around for more than 20 years, but it has had a surge in popularity thanks to celebrity spokesperson Kirstie Alley shedding nearly 100 pounds on the plan.

What is the Diet Based On?

The Jenny Craig program is based on developing a healthier relationship with food -- with an eye on good nutrition and reasonable portions -- and it encourages a more active lifestyle.

Jenny Craig says the program is overseen by a team of dieticians and medical advisers and is based on standard dietary guidelines, including those set by the U.S. government.

What Will I Eat?

Jenny Craig sells its own brand of pre-packaged, single serving foods called "Jenny Cuisine." Jenny Craig says the purpose of requiring these pre-made meals is to teach dieters about nutrition and to use portion control skills.

In addition to the pre-packaged meals and snacks or desserts, you will also be eating fruits, vegetables, and low-fat dairy products that you purchase at your usual market.

How Long Will I Eat This Way?

Once someone following the Jenny Craig program is halfway to their pre-set goal weight, they can begin transitioning to eating regular foods again. After a four-week "transition period," you will stop eating Jenny Cuisine entirely and you will be eating "meals on your own."

Eventually, you will be able to eat virtually anything you want as long as you keep an eye on portions. For example, a transition meal can include French fries, a food that many traditional diets would forbid.

Will I Have to Exercise?

Yes; you should be wary of any weight-loss program that does not encourage exercise as part of its plan.

Jenny Craig encourages its clients to participate in physical activity five days a week (at least 30 minutes each of those days) and to generally be more active.

What Else does the Plan Offer?

Everyone on Jenny Craig is assigned their own "personal consultant."

If you are near a Jenny Craig Center and signed up in-person, you will actually physically meet with yours one-on-one each week at your local Center. You will weigh in at this time.

You can also do the program at home with the Jenny Direct At-Home Program. You can receive your consultations via telephone as well. This is referred to as "Jenny Direct."

If you're near a local center, you will have access to both your personal consultant and telephone consultants.

The purpose of these consultations is to review each week's successes and challenges. He will assess your previous week's eating, exercise and mental/emotional progress and help you set goals and a menu plan for the following week.

What are their Qualifications?

Consultants themselves are not nutritionists or dieticians. JennyCraig.com actually lists the position title as "Consultants/Sales" (Customer service and sales skills are the main required qualifications.).

Some consultants are clients who have successfully lost and maintained weight loss on the program.

How Much Does it Cost?

Membership fees can range between $20 to $50 a month, but this varies according to the amount of weight you need to lose or if you are in maintenance.

In addition to membership fees, the food itself will run at least $14 to $20 a day. Some food discounts may apply.

Specials are also sometimes available as advertised online or on television commercials that offer such discounts as "Lose as much weight as you want for $20." But the fine print will state that it's for a certain number of months and that the food is an additional cost.

To learn more, visit jennycraig.com or call 1-800-597-JENNY.

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SBD Chinese

Just because you've started The South Beach Diet, you don't have to give up eating at your favorite ethnic restaurants. In the coming weeks, we'll look at several different cuisines and the SBD-friendly options they offer. In this installment, we cover Chinese, Indian, and Japanese.

Chinese

The biggest problem about Chinese food is that Chinese dishes have been "Americanized" to rely less on vegetables in favor of deep fried meats, such as the perennial favorite, sweet and sour chicken. The portions are often too large and include rich sauces.

Needless to say, you'll need to avoid all fried meat-based dishes. Fried rice is on the hit list, but when you're SBD you'll want to steer clear of white rice, too, even though it's steamed, because of its high GI rating. Noodles are a no-no (Say bye-bye vegetable lo mein; it may be rich in veggies, but the noodles are a carb nightmare!).

Here are some general guidelines for Chinese menus:

No:

• Sweet and sour chicken
• Fried rice, dumplings and noodles
• Lo mein
• Egg rolls
• Crispy duck
• Moo Goo Gai Pan

Yes:

• Chicken and broccoli
• Egg drop soup
• Steamed vegetables
• Rice (Ice cream scoop size; Phase 2 or 3 only)
• Meat, poultry, shellfish (grilled, steamed, broiled; lean)

Indian

Indian food can be a good choice because you can get Tandoori style meat, which is basically roasted. You can find salads, chickpeas, beans and dishes made with other vegetables such as lentils (dal) and spinach. Masalas and raitas are good choices.

The most tempting part of any visit to an Indian restaurant is the traditional bread prepared in the Tandoori oven. While it may be prepared in a healthy way, a carb is a carb and bread is bread.

Japanese

Japanese food is another good choice because fish, shellfish, and vegetables are staples. Miso soup is completely acceptable. While sushi may be off-limits, sashimi is acceptable as it does not include rice.

There are also vegetarian options, which are also acceptable, such as tofu- and edamame-based dishes. Though Teriyaki dishes are grilled, the marinade is high in sugar, making them unfavorable on The South Beach Diet. Tempura is, of course, a no-go (Hello, deep fried anything, good-bye SBD!).

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Glycemic Index

What is the Glycemic Index?
The Glycemic Index isn't as complicated as it sounds. Simply, it is a way for us to gauge the impact of a given food's carbohydrate content on the body. It scientifically measures how one's blood sugar reacts to eating the food. The Index rates foods according to their carbohydrate content, not fat or calories.

In the 80's, the GI was developed for use in designing diets for people. The GI helps diabetics keep their blood sugar in check and weight within a healthy range.

What the Rankings Mean?
The GI ranks foods from a score of 0 to 110. Foods with an index of 55 or lower are considered low-GI foods; those with an index of 56 to 69 are medium; those scored 70 or higher are considered high-GI. While planning your diet according to the Glycemic Index, low-GI foods are favorable; medium-GI foods are acceptable; and high-GI foods are to be used sparingly.

Foods You'll Find
The foods you will find on the GI are vegetables, fruits, starches, sugars, and legumes. You will also see nuts and seeds (except for cashews and peanuts), milk, and yogurt. Vegetables are naturally low-GI foods; sweets such as desserts, sodas, coffee beverages, candy are in the GI and rank most highly.

Benefits of Using the GI
One of the most noticeable benefits those following a low-Gi diet find, in addition to weight control and level blood sugar, is increased energy and alertness, particularly in the afternoon. (High carbohydrate lunches are often the cause of the 4 p.m. doldrums. Low-GI eating makes that a thing of the past.) You may also notice your mood improves and you begin to feel "stressed out" less easily.

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Reward Yourself!

Reward Yourself!

These tiny treats will motivate you in a big way.

One of the most important things you can do as you lose weight is to mark goal achievement with rewards. By celebrating your successes -- even the small ones -- you are making it official: You're really doing it this time! In addition to the reward of having lost the weight, a special treat will help you stay motivated and focused.

But for those of us who have at times rewarded ourselves with food, it may be difficult to steer away from that old habit. As an alternative, we need to find ways to reward ourselves in a manner that doesn't involve eating. Check out some of the great ideas members of our community and some other "losers" have shared.

• Spoil Me, Please!
  "I am trying to get small reward ideas when I lose ... like buying a scarf, having a nail job, new hair style, going to see an old high school friend, going to a spa, getting a massage ... I know about the best rewards would be to be able to climb stairs without huffing, being healthier etc. ... but I need rewards to spoil myself ... I don't seem to get enough of that sometimes and these rewards will help." - Community Member SAMANTH10019
• 10 Toes of Success
  "I used to work across the street from a nails service salon and I would see women getting pedicures. I thought I was being so practical by dismissing them. I'd say, 'What a waste of money! Who would pay attention to my toes, anyway?'"

  "Well, after I reached my first goal of a size down in dress size, I decided I wanted to give myself a treat. And guess what was convenient to do on my lunch break? I loved getting my pedicure. Now I've got 10 reminders of my success! Even if no one else appreciates my hot pink nails, I do ... now that I can see my toes! LOL!" - Karen, 22, child care provider

• Movies & Make-Up, Bras & Bingo
  "Going to the movies or renting a movie that you've been wanting to see. Going to a cosmetics counter and asking for a makeover. Going to buy a new bra! That's important, as your weight changes, so does your bust size ... Going to play bingo!" - Community Member PLMAYO
• Get into the Kitchen
  "What about a new cookbook or cooking utensils? A vegetable/rice steamer would be good ... something in the spirit of your new healthier lifestyle. Some nice cookware. What about a yogurt/smoothie/ice cream maker?"

  "...Maybe some new workout clothes ... something a little more revealing than you ever would have considered before. Some of those new sneakers that have those cool supports for the ankle ... Sexy lingerie! " - Community Member MOONWOMON1

• The Magic of Music
  "I am a true music lover. I wish I could have been a violinist or pianist, but I just didn't have the talent. As much as I love it, I never take the time to listen to really good music anymore; it just plays in the background, like at work or in the stores."

  "When I really want to relax and reward myself, I get out a jazz or new age CD and I light some candles. I really take the time to listen and appreciate the music instead of letting it pass me by. It's a great way to spend a Sunday evening." - Julia, administrative assistant

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10 Tips for Making a Healthier Meal

10 Tips for Making Healthier Meals

Who says family meals aren't any fun when you're trying to get healthier? Dinner-time doesn't have to prove a dieting-dilemma. Keep these healthier-meal-making tips in mind. You'll find your weight loss efforts don't have to fall by the wayside when you pull up a chair to the dinner table.

1. Times are Lean
   These days, meat is much leaner than it has been due to trimming efforts on the part of meatpackers. Beef labeled as "loin", "round" and "extra lean" are your best choices. According to The Wisconsin Beef Council, cuts like top round, tenderloin or sirloin qualify as lean, healthy selections.

   Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use non-stick pans and choose cooking sprays over oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. (Drain it well before you continue the recipe.) Be sure to keep portion sizes in check.

2. Be Choosy About Chicken
   Sure, chicken is a great American dinner mainstay, but many of us turn a potentially diet-friendly staple into something considerably less than healthful. Say no to fried patties, chicken fingers, nuggets and franks. Switch to broiling, roasting, baking or steaming. Use a non-stick pan with cooking spray, broth or wine.

   Keep in mind that dark meat contains about twice as much fat as white meat. Also, chicken skin is fattening. You can remove the skin yourself before cooking, choose skinless varieties, or take off the skin before you eat it. Basically, however you choose to avoid it ... just make sure you do.

3. Trim Up that Turkey
   If you're preparing a turkey, why not cook the stuffing separately? You will reduce its fat content by preventing the turkey fat from soaking into the dressing. Try to use less butter or margarine when preparing the stuffing. Don't forget to skim the fat off of the gravy with a gravy separator or by refrigerating it. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you'll save quite a few calories.
4. It's Getting Steamy in Here ...
   Serve steamed vegetables instead of heavy casseroles or cheese-based dishes. Steaming or microwaving veggies means you don't have to add any fat during preparation; choose lemon juice, herbs, or vinegar over margarine. Use herbs and spices or imitation butter sprinkles as seasoning instead of butter, oil or cheese.

   If steamed vegetables don't suit your taste buds, reduce the amount of oil you use if you saute them. Broth or flavored vinegar makes a great substitute for oil.

5. Go for Grains
   Whenever you have the chance, choose whole grains as your bread choice. For example, you could choose whole grain breading for stuffing preparation; whole grain dinner rolls; whole wheat bread for sandwiches; and wild rice instead of white.

   All types of white bread are high in refined sugar and pack in more calories than grains. These refined sugars are some of the "bad carbs" we hear so much about these days. If you still crave white bread occasionally, choose a "lite" or diet version, which will save you a few calories.

Page 1, 2 >>

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The South Beach Diet A to Z - Topics Related to South Beach Diet - Questions Answers Basic Information Index

South Beach Diet A to Z

If it's related to The South Beach Diet, you can learn more about it here!

A?????????????????????
???Acceptable Foods, Phase 1
???Acceptable Foods, Phase 2
???Agatston, Dr. Arthur
???Alcohol, Consumption of on The South Beach Diet ?NEW!

B?????????????????????
???Belly Fat, Why do you Lose

C?????????????????????
???Children and The South Beach Diet
???Cravings on The South Beach Diet ?

E?????????????????????
???Extending Phase 1

G?????????????????????
???Glycemic Index

F?????????????????????
???Forbidden Foods, Phase 1

L?????????????????????
???Lack of Progress on The South Beach Diet

M?????????????????????
???Meal Replacement Bars on the SBD

N?????????????????????
???Nursing, South Beach Diet While

O?????????????????????
???Obesity/Morbid Obesity and Extending Phase 1

P?????????????????????
PHASE 1
???Acceptable Foods
???Extending Phase 1
???Forbidden Foods
???What is Phase 1?
???Who Should Follow Phase 1?
???Why so Strict?

PHASE 2
???Acceptable Foods
???What is Phase 2?
???Who Should Follow Phase 2?

PHASE 3
???What is Phase 3?
???Who Should Follow Phase 3?

S?????????????????????
???Stalled Weight Loss on The South Beach Diet

W?????????????????????
???Weighing In

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Related Resources:
South Beach Diet 101
South Beach Diet Q&A
South Beach Diet Recipes

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