The South Beach Diet, created by Dr. Arthur Agatston in 2003, divides its diet plan into three distinct phases. Phase 2 is the long-term phase of the plan. You can begin phase 2 after completing phase 1, or you can skip phase 1 and start at phase 2 if you have less than 10 pounds to lose, have no carbohydrate or sugar cravings, don't have excess belly fat, or simply want to improve your health.
South Beach Diet Phases
The three phases of the South Beach Diet are designed to gradually reintroduce carbohydrates after cutting back on them significantly in the first phase of the diet. Phase 1 lasts only two weeks and involves a severe reduction in carbohydrate intake to drop weight rapidly. Phase 2 involves a reintroduction of some types of carbohydrates; weight loss slows, but continues at a moderate pace. Phase 3 is the maintenance phase of the diet during which you don't lose any more weight, but maintain the weight loss you achieved through phases 1 and 2.
Phase Two
Phase 2 typically begins in the third week of the South Beach Diet, although some people choose to remain on phase 1 longer than the recommended 2 weeks. You stay on the phase 2 plan for as long as you want to keep losing weight, since this phase is designed to allow for a healthy weight loss of 1 to 2 pounds a week. During phase 2, the typical daily carbohydrate intake is around 27 percent of your total daily calories.
Food Choices
In addition to the lean protein, low-fat dairy, eggs, fiber-rich vegetables and healthy fats allowed in phase 1 of the South Beach Diet, phase 2 of the diet reintroduces specific carbohydrates into your daily meals. Brown rice, whole grain pasta, whole wheat bread, starchy vegetables, such as peas and sweet potatoes, and fruits are all reintroduced at this stage. All the food items and recipes from phase 1 are also still allowed during phase 2. New meal recipes will include dishes like Shrimp Scampi, Pesto Pasta Salad, and Pork and Black Bean Quesadillas. Snacks will include Peppery Cheese Popcorn.
Considerations
Once you have reached your goal weight on phase 2, you can move on to phase 3. Some people briefly return to phase 1 from phase 2 if they find that their cravings have returned or they want a short burst of faster weight loss. Since the weight loss during phase 2 is more gradual than in phase 1, phase 2 is more likely to succeed in the long term than continuing phase 1 for an extended period of time.
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