Phase Two of the South Beach diet is less restrictive than Phase One. During Phase Two, dieters incorporate more food choices in their daily menus. Dieters lose 1 lb. to 2 lb. per week during this phase and remain in Phase Two until they reach their goal weights. Switching from Phase One to Phase Two takes some practice and patience, as the process can be fairly slow and tedious.
Consult your physician prior to using the South Beach diet, or any other diet, to lose weight.
Step 1
Add one serving of fruit or complex carbohydrates to your daily menu in the first week of Phase Two. If you choose fruit, consume it after breakfast to prevent sugar cravings. If you decide to have a complex carbohydrate, choose a high-fiber, low-fat breakfast cereal or oatmeal.
Step 2
Incorporate both a serving of fruit and a serving of complex carbohydrates in your daily menu during the second week of Phase Two, adhering to the same guidelines as in the first week of Phase Two.
Step 3
Add more carbohydrates to your daily menu in the third week of Phase Two. Choose either two servings of complex carbohydrates and one serving of fruit, or two servings of fruit and one serving of complex carbohydrates. Complex carbohydrate options include brown rice, whole grain pasta and whole wheat bread. Pay careful attention to your weight and carbohydrate cravings during this week. If you experience cravings or stop losing weight, revert to the guidelines you followed during the second week of Phase Two and follow them until you reach your goal weight.
Step 4
Add another serving of carbohydrates -- either fruit or whole grains -- to your menu in the fourth week of Phase Two. As in the third week, it is essential that you pay attention to your weight and cravings and revert to the previous week's guidelines if you experience problems. Add an extra serving of carbohydrates in weeks five and six of Phase Two if you continue to lose weight and remain free of cravings, but immediately revert to the previous week's guidelines if you cease losing weight or experience cravings.
Step 5
Continue to follow Phase Two guidelines until you meet your goal weight, at which time you will switch to Phase Three to maintain your weight.
References
- "The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life"; Arthur Agatston MD and Joseph Signorile PhD; 2009
- "The South Beach Diet: The Delicious, Doctor-Designed, Foolproof Plan for Fast and Healthy Weight Loss"; Arthur Agatston MD; 2005
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