The Phase Two portion of the South Beach Diet involves re-incorporating certain foods, such as grains and fruits back into the diet. While Phase One of the South Beach Diet lasts only two weeks, Phase Two can last as long as a person desired and wishes to continue losing weight. Phase Two South Beach dieters may not lose as much weight as in Phase One, yet typically lose 1 to 2 lbs. a week.
Step 1
Reintroduce a new food that was not allowed during Phase One each day. Start with a food you most enjoy. If you missed eating fruit on Phase One, begin incorporating a serving of fruit, such as an apple, grapefruit, peach, pears or serving of grapes.
Step 2
Work your way up to incorporating Phase Two foods in the following quantities: one serving of fruit per day, 1 1/2 cups of dairy each days and one serving of starches. Other items that can be consumed sparingly include a glass of red wine and bittersweet or semisweet chocolate as a dessert.
Step 3
Consume only foods that are on the approved Phase One or Phase Two lists. Avoid foods, such as refined breads, cookies, cornflakes, white potatoes, beets, carrots, corn, potatoes, canned fruits, pineapple, honey or ice cream.
Step 4
Make moderation key by incorporating Phase Two foods in the diet, yet keep portion control in mind. If necessary, measure food portions using a food scale.
Step 5
Remain on Phase Two until you attain your weight goal.
Tips and Warnings
- If you are having trouble controlling cravings while on Phase Two, you may wish to revert back to the Phase One diet plan until your cravings are more manageable. Incorporating exercise into your diet is another way you can see added success in the Phase Two portion of the South Beach Diet.
- Dieters who are coming away from Phase One may not have as much energy as carbohydrates have not been a part of the diet until Phase Two. If this is the case, try not to overexert yourself until you safely and slowly incorporate Phase Two foods into your diet.
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