South Beach Diet Phase 2: Ongoing Weight Loss

In the all-important South Beach diet phase 2, you gradually add back in some of the foods banned in phase 1 – such as fruit, dairy products, and certain carbs – just do so in moderation. In this phase, carbs will account for about 27 percent of daily calories.

The duration of the South Beach diet phase 2 is undefined. It could last a couple of months or a year – it will depend on how long it takes you to reach your goal weight. During phase 1, you may have lost 10 pounds or more, but the key point of phase 1 is that you defeated your carb and sugar cravings. You feel more energetic and less “fuzzy.” Your blood sugar and cholesterol levels are improving.

Now your goal in phase 2 is to lose weight slowly about 1 to 2 pounds per week. The gradual weight loss is expected and desired – it is the healthy way to diet for long-term, permanent results.

South Beach Diet Phase 2 Guidelines and Food List

How much weight do you need to lose?

You can add one serving per day of fruit, starch, and milk (or other dairy) back in your diet. As the pounds continue to drop, you can eventually have up to three servings a day, as long as you do so in moderation. The goal is to eat more carbs (hey, they are good for you!), yet still lose weight. However, if you find that several servings of carbs cause your weight loss to stall, you will need to cut back.

Foods permitted in South Beach Diet Phase 2:

• Unlimited lean meats including beef, lamb, pork, chicken, and turkey.
• All fish and shellfish.
• Fruits are back on the menu! Enjoy all berries, apples, grapefruit, grapes, Kiwi, oranges, peaches, mangos, pears, and plums. Start with 1 serving per day, gradually adding up to 3 servings per day.

Weight Loss Supplements

• Some starches are allowed again but eat them sparingly. They include oatmeal, high fiber cereal, whole wheat pasta, brown rice, peas, whole wheat bread, and pita bread. Again, start with 1 serving, gradually increasing to 3 servings per day.
• All the vast variety of fresh and frozen vegetables permitted in Phase 1 are allowed in the South Beach Diet Phase 2. In addition, you can also begin eating beans and black-eyed peas.
• For dairy products, you can have eggs, fat free or 1% milk, light or fat free yogurt, cheeses (low fat or fat free), cream cheese, and more.
• Daily fat servings can come from monounsaturated oils such as Olive Oil or Canola Oil used in the preparation of dishes. Other sources of fat include avocados, olives, margarine made without trans fat, and any salad dressing that offers less than 3 grams of sugar per serving.
• Sweet treats include sugar free pudding.
• For sugar substitutes use the sugar alcohols (xylitol, sorbitol), Stevia, Sucralose (Splenda), Nutrasweet (Equal), or Saccharin (Sweet & Low).
• Nuts such as almonds, pecans, walnuts, and peanuts are allowed in moderation.
• Red wine is allowed in moderation.

Forbidden Foods in South Beach Diet Phase 2:

The foods you need to avoid or rarely eat include:

• Fatty cuts of meat.
• Ice cream.
• Starchy vegetables such as beets, corn, and potatoes.
• High glycemic index fruits such as pineapple, watermelon, raisins, canned fruit, and fruit juice drinks.
• All starchy baked goods and breads such as dinner rolls, white and refined wheat breads, cookies, pastries, pasta, white flour, white rice, etc.

No Hunger and No Cravings

You will remain on the South Beach diet phase 2 for as long as it takes to lose the excess pounds and achieve your goal weight. The weight won’t drop as rapidly as it did in Phase 1, but it will continue to come off. Slow, steady, and permanent is the aim for this phase. You can indulge in a favorite treat once in a while, but you must not eat foods that trigger cravings ...which in turn triggers overeating ...which results in fat storage. When your weight goal is reached, you start Phase 3, the maintenance phase that will continue for the rest of your life.

Customizing the Plan and What to Do When You Reach a Weight Loss Plateau

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