The South Beach Diet is categorized into three phases, each with a different combination of foods designed to achieve specific goals. Phase 2 of the South Beach Diet works toward healthy long-term weight loss. The official South Beach Diet website states that individuals who have fewer than 10 lb. to lose may skip Phase 1 and begin with Phase 2. In its review of the South Beach Diet, the American Dietetic Association stated that Phase 2 of the diet is realistic and healthy. The foods allowed in Phase 2 include Phase 1 foods, plus several key additions that help you establish a well-balanced, healthy diet.
Protein
Protein is a key element in Phase 2. Lean meats, such as the white meat of skinless poultry, lean beef and seafood, are encouraged. Additionally, nuts, tofu and beans are allowed, providing good protein options for vegetarians. The U.S. Department of Agriculture (USDA) recommends baking, grilling, poaching or broiling, rather than frying, the meat for the healthiest cooking methods. Choose lean meats and trim off any excess fat before cooking.
Vegetables
A wide variety of vegetables are allowed in Phase 2, including spinach, cauliflower, tomatoes, cucumbers, mushrooms and peppers. Sweet potatoes, peas and pumpkin are also added to your diet in this phase. High-fiber vegetables are especially valuable, such as dark green leafy vegetables and artichokes. The South Beach Diet provides a variety of tasty recipes to help you vary your vegetable selection and cook veggies in a healthy way. You may also use your favorite ways of preparing vegetables, provided they are low-fat methods.
Fruits
Although fruit is not allowed during Phase 1, a selection of fruits is included during Phase 2. These include apples, apricots, blueberries, mangoes, oranges, pears, plums and strawberries. To maximize the health benefits and fiber you can receive from this fruit, eat it with the skin when possible. Fruit juice, canned fruit, bananas and raisins are not allowed.
Dairy
A total of 1 1/2 cups of milk and yogurt are allowed in Phase 2. Be sure to choose low-fat or fat-free products. Try different fruit flavors of yogurt, or eat it plain. A large variety of cheeses are also included, such as mozzarella, Parmesan, American, ricotta and cottage cheese. As with milk and yogurt, be sure to look for low-fat or fat-free cheese options.
Whole Grains
The whole grains that were restricted during Phase 1 are added back into your diet with Phase 2. These include bread products, such as muffins, bagels and breads, tortillas and pastas. Cereals, rice and popcorn are also included. Avoid processed grains and choose only whole-grain products. Check food labels and make sure your grain products contain no refined flours.
Fats
During food preparation, healthy fats, such as extra-virgin olive oil and canola oil, are allowed. Additionally, the fats provided by nuts, seeds and avocados are encouraged. Avoid saturated fats, such as butter.
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