The second phase of the South Beach Diet offers a safe and effective method of losing weight without the strict requirements of the first phase. Specific foods are reintroduced to the diet as this phase begins. While phase 1 has a recommended time limit of two weeks, there is no such requirement in phase 2. Individuals can remain on this phase indefinitely.
Purpose
The second phase of the South Beach Diet emphasizes slow and steady weight loss. The goal of this phase is to shift from the rapid jump start in phase 1 into a method of weight loss that can be maintained until you reach your weight loss goal. Some people begin the program in the second phase, skipping the first phase altogether, especially those who have less than 10 pounds to lose or who don't experience carbohydrate cravings.
Foods
Many foods that were restricted during the first phase return to your diet in the second phase of the South Beach Diet. Foods added during this phase include whole grain bread, brown rice, fruits, whole-wheat pasta, sweet potatoes, peas, pumpkins and dark chocolate. The addition of carbohydrates in this phase takes place slowly, by adding one new carbohydrate a week and consuming that food only once per day during that week-long introduction. Refined carbohydrates and foods high in sugar are forbidden in phase 2, along with some fruits such as watermelon and raisins. You should limit saturated fat and trans fat as much as possible during this phase. During the second phase of the South Beach Diet, you will take in about 27 percent of your daily calories from carbohydrates.
Expectations
During the second phase of the South Beach Diet, you can lose as much weight as you want at a rate of about 1 to 2 pounds per week. This rate of weight loss is in line with traditional recommendations for health weight loss. One to two pounds of weight corresponds to a deficit of about 3,500 to 7,000 calories a week below the caloric intake needed to maintain your weight. Once you have achieved your weight loss goal, you can move into phase 3, the maintenance phase intended to last the rest of your life.
Considerations
The South Beach Diet offers cookbooks, convenience foods, DVDs and online support to help dieters follow this commercial weight loss plan. In addition to the food recommendations, the South Beach Diet also emphasizes the importance of including exercise in your weight loss plan. People on phase 2 of the diet should get at least 20 minutes of exercise, such as interval walking, five days a week. The South Beach Diet website offers streaming fitness videos for members.
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