Power off pounds

During the first phase of the keto friendly South Beach plan, you’ll follow a low-carb food formula for at least 28 days, keeping your daily carb intake at about 50 grams per day, while getting 60% of your calories from fat, 25% from protein and 15% from carbs. “Giving up grains during the first phase will improve the body’s ability to utilize insulin,” says Dr. Agatston. “It will help to reset your cravings so you rely less on starches and more on healthy proteins, fats and vegetables to fill you up.” Instead of grains, enjoy 1⁄4 cup of potatoes, carrots or other starchy vegetables daily.

You’ll fill the rest of your plate with plenty of non-starchy vegetables, including broccoli, asparagus, cauliflower and zucchini. Then add 3 oz. of lean protein from beef, poultry, game meats, pork or fish; 3 eggs; or 6 oz. of tofu. Make sure you’re getting enough fat (and add some flavor) by enjoying healthy fats like olive oil and coconut oil as well as full-fat dairy, like whole-milk yogurt, cheeses and butter. “When it comes to optimizing your intake of healthy fats, make sure you’re getting plenty of omega-3 fats, which help lower inflammation,” Dr. Agatston advises. To get the benefits, aim to regularly enjoy salmon, walnuts, tofu and omega-3 enriched eggs (like those from Eggland’s

Best, which contain two times more omega-3s than traditional eggs). Thanks to the high protein and healthy fat content in your meals, you’ll feel satiated all day.

For your fastest slimdown ever, Dr. Agatston also suggests incorporating intermittent fasting— extending the time between meals for 12 to 14 hours—into Phase One after two weeks. “Most patients find it works to skip just one meal, usually breakfast,” he explains, noting that the less often we eat, the less insulin the body creates, which helps the body use insulin more effectively.