In phase two, aka “steady weight loss,” you'll reintroduce "good" carbs, such as whole-grain bread, brown rice, whole-wheat pasta and fruit. You’ll eat three meals and three snacks a day; all meals are delivered and the snacks can be, though you’ll need to purchase some of your own fresh grocery foods to complete the plan. You also have the option of adding in two DIY meals each week, which can be cooked at home or eaten out. A glass or two of wine or other alcohol each week is OK. You'll stick with this phase until you reach your weight goal.
A crucial difference between different kinds of carbohydrates is how rapidly they're broken down and absorbed into the blood stream, and how "sharp" a spike in blood sugar one experiences after eating them. The glycemic index is one (popular) attempt to quantify this. The glycemic index of a particular foodstuff is calculated by making test subjects eat an amount of the foodstuff that contains 50 grams of total carbohydrate; the subjects' blood glucose is then measured at regular intervals over the next two hours, and the glycemic index is derived from the size of the response curve. Unfortunately, the glycemic index isn't scaled for a reasonable portion size; measuring the G.I. of carrots, for example, requires the test subject to eat a pound and a half of carrots. A more sane quantity, called the glycemic load, is scaled for portion size, but glycemic load data are much more difficult to come by than glycemic index data.
Although there has been some research done throughout the twentieth century, most directly relevant scientific studies have occurred in the 1990s and early 2000s and, as such, are relatively new and the results are still debated in the medical community. Supporters and opponents of low-carbohydrate diets frequently cite many articles (sometimes the same articles) as supporting their positions. One of the fundamental criticisms of those who advocate the low-carbohydrate diets has been the lack of long-term studies evaluating their health risks. This has begun to change as longer term studies are emerging. A meta-analysis of five clinical trials including 447 individuals found that low fat and low carbohydrate diets are equally effective for weight loss up to one year. 
The Mediterranean diet is a diet inspired by the eating habits of Greece, Southern Italy, and Spain in the 1940s and 1950s. The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products.
If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snacktime, like crunching on bell pepper strips or throwing a handful of spinach into a smoothie), and one at dinner, like these quick and easy side dishes. Aim for at least two servings per day. More is better. At least three servings can help you bust stress, Australian research notes.
Exercise is a vital part of the live-by-your-genetic-code equation. Surviving in the Stone Age meant a constant on-the-go lifestyle that probably required 4,000-plus calories a day, according to David L. Katz, MD, director of the Yale University Prevention Research Center. Even most people who hit the gym regularly won't need to eat that many calories, but the principle of using food as fuel to exercise still stands.
Phase 1. This two-week phase is designed to eliminate cravings for foods high in sugar and refined starches to jump-start weight loss. You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can't drink fruit juice or any alcohol. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products. You can also eat high-fiber vegetables, low-fat dairy and foods with healthy, unsaturated fats, including avocados, nuts and seeds.