Phase Two of the South Beach Diet

The South Beach Diet is a low carbohydrate diet designed to help you eliminate your addiction to carbs and make a difference in your weight loss goals. It focuses on getting rid of bad fats and bad carbohydrates. Phase two begins after the 14 day phase one and will last until you have lost all the weight you desire to lose.

The Plan.
Once you have gotten through phase one and eliminated all but the lowest glycymic vegetables from your diet in terms of carbohydrates now is the time to begin to allow fruits and starches back into your life. However, you are only going to do so a little at a time and it won’t be as many as you likely consumed before.

The Forbidden.
In terms of vegetables you won’t be allowed to eat beets, carrots, corn, or potatoes. For fruits you should avoid bananas, canned fruit, fruit juice, pineapple, raisins, and watermelon. For starches and bread you need to skip those that are refined or “white” such as bagels, white bread, regular white pasta, potatoes and instant white mashed potatoes, rice cakes, white rice, and dinner rolls. You should also avoid cornflakes, matzo, and cookies. For other items to avoid you shouldn’t have honey, jam, or ice cream.

Your Daily Meals.
Throughout the day you are allowed one serving of fruit and one serving of starch. Over time you can add up to three of each. Milk and yogurt should be about one to one and a half cups throughout the day. You can also have one serving of nuts.

For breakfast you should have whatever proteins you want including meat and cheese and at least ½ cup of vegetables (though more is allowed). You can have 1 tablespoon of allowed fats as well. Add milk, fruits, and starches in the meals where you want them to be.

For lunch and dinner you can have whatever proteins you want, at least 2 cups of vegetables, and up to one tablespoon of oil. You can also add the fruit, milk, and starch where you see fit.

For your snack you should choose a vegetable, meat, or fruit. You can also have the your daily allotted nuts or yogurt.

An Example Meal.
For lunch you could choose to have a salad with all your favorite veggies (minus those on the forbidden list), grilled chicken breast, fat free cheese, boiled eggs, and a sprinkling of nuts. Make a light dressing from your 1 tablespoon of oil and some vinegar or lemon juice with salt free seasonings. Have a serving of grapes on the side and a ½ cup of milk. You are sure to get full and enjoy your meal while following the rules to the T!

Phase one of the South Beach Diet had a lot of cravings, but now you can sit back and enjoy your new freedoms. The slow introduction of carbohydrates with more sugars will be easier than the past two weeks and the weight will still come off well.

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