Food You Can Eat In The Second Phase Of The South Beach Diet

The South Beach diet, which was originally designed as a diet plan for heart disease patients, is commonly used as a weight loss plan. The South Beach diet features multiple phases, each of which is designed to maximize or maintain weight loss. The second phase, which typically begins about two or three weeks after the start of the diet, is less restrictive than the initial phase. Several types of foods are permitted during the second phase of the South Beach diet.

Fruits

One of the key differences between phase one and phase two of the South Beach diet is that phase two permits the consumption of some fruits. Apples, grapes, oranges, peaches, strawberries, mangoes, grapefruit and cherries are all acceptable during the second phase. These fruits provide antioxidant vitamins that may prevent free radical damage to your bones, muscles and organs. However, certain fruits, such as bananas, pineapple, raisins and canned fruits, are not permitted.

Vegetables

Most vegetables are permitted during the second phase of the South Beach diet. These foods are important sources of vitamins and minerals, such as calcium, beta-carotene, vitamin C and magnesium, which support optimal health. Vegetables also provide dietary fiber, which may help stabilize blood glucose levels and prevent fatigue. You can enjoy unlimited quantities of broccoli, squash, artichokes, spinach, kale, peppers and asparagus. However, certain vegetables, such as potatoes, carrots, beets and corn, are not permitted during phase two.

Whole Grains

Like vegetables, whole grains provide dietary fiber in your diet. Some whole grains, such as whole wheat and rye, also provide B vitamins for nervous system health. These foods, which include whole-wheat bagels, cereals and breads, brown rice, whole-wheat pasta and popcorn, are permissible during the second phase of the South beach diet. Avoid processed grains, such as white rice and refined flour; your body rapidly turns these foods into glucose, which it stores as fat cells.

Meats

Lean meats are staples of the South Beach diet and are permissible during phase two. These meats include fish, lean ground beef, pork chops, wild game meats and white-meat poultry. Lean meats provide protein to help you maintain energy while following the South Beach diet. Avoid meats high in saturated fats, such as pork sausage, stew beef and bacon; saturated fats can clog your arteries and promote heart disease.

Dairy Products

Like lean meats, dairy products provide protein in your diet. They are also rich sources of calcium, which is necessary for bone health. Opt for fat-free or low-fat cheese, milk, yogurt, sour cream and cottage cheese. Avoid dairy products made with whole milk, which are loaded with saturated fats.