The second phase of the South Beach diet focuses on long-term weight loss. This phase of the well-known diet, developed by preventive cardiologist Arthur Agatston, M.D., is designed to follow the more restrictive induction phase or as a starting place for those who have 10 lb. or less to lose. Agatston promises that during this phase, you will lose weight without significant deprivation if you follow specific rules.
Focus on Lean Proteins
As in all phases of the South Beach Diet, this phase emphasizes lean proteins like fish, skinless chicken and very lean beef. Moderate servings of eggs or egg whites and low-fat dairy are also encouraged.
Eat Vegetables
This phase of the diet, much like Phase 1, encourages generous servings of green vegetables such as spinach, kale, broccoli, asparagus, peppers and romaine. Every meal, even breakfast, should feature large servings of these low-calorie, watery vegetables.
Consume Good Carbohydrates
About 27 percent of daily calories should come from carbohydrates during Phase 2, notes MayoClinic.com. Appropriate sources of carbs during this phase are whole-grain bread, brown rice, whole-wheat pasta and several starchy vegetables like sweet potatoes, pumpkin and peas. In Phase 1, all fruits are banned, but in Phase 2 you can begin to add certain ones back in like apples, kiwi, oranges and strawberries.
Avoid Specific Carbs
Refined white and wheat bagels, bread, cookies, cornflakes, white pasta and white rice are to be avoided in Phase 2. Fruits such as bananas, pineapples, raisins and watermelon should also not be eaten. Juices and canned fruit are also off limits. Beets, carrots, corn and white potatoes remain banned, as do added sugars like honey and jelly.
Eat Often
Just as in Phase 1, you are to eat three meals per day plus two snacks. This helps keep your blood sugar levels stable and prevents cravings and possible binging.
Expect a Gradual Loss
You should follow Phase 2 until you reach your goal weight. The amount of time this takes depends on how much weight you have to lose. You can expect a loss of 1 to 2 lb. per week.
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