The South Beach Diet, a weight-loss program developed by cardiologist Arthur Agatston, emphasizes eating the "right" types of foods, which include whole grains, good fats, lean protein and low-fat dairy. The South Beach Diet is divided into three phases. Phase 2 is the long-term weight-loss segment.
Basics
The first phase of the South Beach Diet focuses on rapid weight loss and is meant to last only two weeks. This low-carbohydrate phase focuses on fish, skinless poultry, high-fiber vegetables, low-fat cheese and unsaturated fats, such as nuts, seeds and olive oil.
During Phase 2, you can eat all the foods you did during Phase 1, plus "good" carbohydrates. When following the South Beach diet, you remain at Phase 2 until you reach your weight-loss goals. SouthBeachDiet.com notes that you also can begin at Phase 2 if you have less than 10 pounds to lose, no excess belly fat or if your main goal is health, rather than weight loss.
Foods to Consume
Phase 2 allows you to reintroduce a variety of fruits, vegetables and starches into your diet. Permissible fruits include apples, blueberries, strawberries, peaches, pears, plums, oranges, mangoes, cherries, grapes and kiwi. Barley, beans and peas are the vegetables of choice, and low-fat milk and low-fat yogurt are also reintroduced. You also can have some starches, including small whole-wheat bagels, whole-grain bread, fiber cereals, whole-wheat pasta, popcorn, brown rice and sweet potatoes, but should limit your intake.
Foods to Avoid
Phase 2 does not allow any refined carbohydrates, such as white pasta, white bread and white rice. Foods with "wheat" or "whole grain" on the label, but which have refined or enriched grains on the ingredient list, should also be avoided. Certain vegetables, including beets, carrots, corn and potatoes, and fruits, such as bananas, pineapple, watermelon and raisins, must also be avoided. Fruit juices and high-sugar condiments, such as syrup, honey and jam, are not allowed on Phase 2 of the South Beach Diet.
Exercise
While the original South Beach Diet focused strictly on diet, the new version, the South Beach Diet Supercharged, encourages fitness as well. While following the food rules for Phase 2, you should also incorporate 20-minute workouts into your daily routine. These workouts involve interval walking, which is characterized by periods of speed walking that alternate with slow walking, and total body strength training.
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