South Beach Diet Phase 2 - How Phase Two Works
Emma Martin
January 03, 2008
Once you get through the first two weeks of the South Beach Diet during phase one, it's time to move on to the second phase of the diet. Phase two is a bit different from phase one because it is at this point that you will start making some choices of your own about what to eat, rather than simply following the food list from the first phase. It also lasts longer than phase one. Once you fully progress into phase two over the course of six weeks, you'll stay with it until you read your weight loss goals before moving on to phase three.
Throughout the first six weeks of the South Beach Diet's phase two, you'll slowly be adding more carbohydrates back into your menu. You'll do so gradually though, one week at a time, in order to make sure that you are continuing to lose weight and that you aren't having adverse reactions, such as food cravings, dips in your energy, or weight gain.
So what kind of foods will you be adding to your diet in Phase Two?
Mostly you will be experimenting with low-glycemic starches such as oatmeal, whole grain rice and whole grain bread. Each week you will add an additional carbohydrate to your meal plans. During the first week, you'll select either a starchy carb or a fruit. Make sure it is just one or the other and not both! If you do decide to try the fruit, don't eat it for breakfast as that can lead to spikes in your blood sugar as you will be eating on an empty stomach at that point.
On the second week, it is ideal if you have one of each, making that two carbs, both a starch and a fruit. For your starchy carbohydrate, you'll want to make sure you are still selecting a high fiber choice, so no white breads or rice or anything of that nature. You'll stick to whole grains and fiber rich foods.
Weeks 3 through 6
For weeks three through six on phase 2, you'll continue to add an additional complex carbohydrate to your daily meal plan, however you will want to keep a close watch on your reaction to them. Since everyone's body is completely individual, you may need to stop adding additional carbohydrates at week four due to food cravings or a stall in your weight loss, while someone else can continue to lose weight successfully all the way up to week six, continually adding carbs as they go.
It is basically an experimental process and once you figure out the right number of carbs to add back into your diet, while still continuing to lose weight and hold off the cravings, you'll remain with that choice until you meet your goal weight.
If you missed it, you can read my article on South Beach Diet Phase One or you can head straight to my South Beach Diet review if you're trying to decide whether the plan is right for you.
Throughout the first six weeks of the South Beach Diet's phase two, you'll slowly be adding more carbohydrates back into your menu. You'll do so gradually though, one week at a time, in order to make sure that you are continuing to lose weight and that you aren't having adverse reactions, such as food cravings, dips in your energy, or weight gain.
So what kind of foods will you be adding to your diet in Phase Two?
Mostly you will be experimenting with low-glycemic starches such as oatmeal, whole grain rice and whole grain bread. Each week you will add an additional carbohydrate to your meal plans. During the first week, you'll select either a starchy carb or a fruit. Make sure it is just one or the other and not both! If you do decide to try the fruit, don't eat it for breakfast as that can lead to spikes in your blood sugar as you will be eating on an empty stomach at that point.
On the second week, it is ideal if you have one of each, making that two carbs, both a starch and a fruit. For your starchy carbohydrate, you'll want to make sure you are still selecting a high fiber choice, so no white breads or rice or anything of that nature. You'll stick to whole grains and fiber rich foods.
Weeks 3 through 6
For weeks three through six on phase 2, you'll continue to add an additional complex carbohydrate to your daily meal plan, however you will want to keep a close watch on your reaction to them. Since everyone's body is completely individual, you may need to stop adding additional carbohydrates at week four due to food cravings or a stall in your weight loss, while someone else can continue to lose weight successfully all the way up to week six, continually adding carbs as they go.
It is basically an experimental process and once you figure out the right number of carbs to add back into your diet, while still continuing to lose weight and hold off the cravings, you'll remain with that choice until you meet your goal weight.
If you missed it, you can read my article on South Beach Diet Phase One or you can head straight to my South Beach Diet review if you're trying to decide whether the plan is right for you.
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