After preparing your body during phase 1 of the south beach diet, now, in Phase 2 of South beach diet, you need to expand your plate and make your dieting path a little easier.
How does phase 2 Of the south beach diet Affect Your Body?
The second phase of the South Beach diet is more balanced than the first, but still has principles to apply and foods to avoid. This phase is still low in carbohydrates but allows more foods. The goal of the second phase is to avoid falling into deficiencies.
This is why Dr. Agatston has introduced this phase after only two weeks of a very strict diet that has left you accustomed to the sensation of hunger, so during the second phase, you are already used to feeling hungry because you got used to it more strictly during phase 1.
The big goal of Phase 2 is to get to your desired weight. So during this phase, you will lose weight little by little until you reach your desired weight. Phase 2 favors only good carbohydrates and prohibits foods with a high glycemic index. This will always let you lose weight.
What can you feel during phase 2?
No bad feelings! Thanks to your will you have passed the most difficult phase of the South Beach diet which is phase 1. From phase 2 on, you will only see good results, you will feel free and less heavy because you lost some pounds during the two weeks of the first phase.
Now, your body is used to the south beach diet change & low sugar foods, so there will be no more nausea. But you may feel hungry sometimes but that’s okay. Here is the solution.
How to avoid hunger during phase 2?
- Eat more lean protein ( They have a satiating effect).
- Eat at fixed hours
- Eat at fixed times regularly.
- Avoid snacking and schedule your day! This will help your biological time (your body) to understand the times when you receive food, so you will not have hunger pangs at any time of day.
- Get enough sleep and have a healthy lifestyle
People who do not sleep well, risk uneven their hormones, among these hormones is the satiety hormone (leptin) which can be disturbed to lack of sleep.
What to eat exactly during Phase 2 of the south beach diet?
During this phase, there will be a progressive and not brutal reintroduction of certain foods that were forbidden in phase 1, such as carbs provided they are good quality carbohydrates, for ex: fruits and certain vegetables containing sugar, and there will also be an introduction of low glycemic index sugars like whole grain products, starchy vegetables in controlled amounts.
The following is a list of prohibited and permitted foods during the second phase of the South Beach Diet
Allowed food
- All foods allowed during phase 1
- Low-fat milk and dairy products.
- All fruits ( blackberries, kiwi, cherries..)
- All vegetables
- Whole grains and pasta
- whole grain bread
- pasta: Made from wheat, rice, quinoa, soy, or spelt.
- Quinoa
- Rice: Basmati, wild, brown.
- Cooked soba noodles
- Barley
- Beans & legumes
Foods To Eat In controlled Quantity
Fruits
- Apple, Banana, nectarine, : 1 small /day
- Dates: 3 servings/day
- Orange, tangelo, lemon, lime: 1 medium/day
- Pomelo : 1/2 fruit / day
Starchy veggies
- Carrots, pumpkin, rutabaga, sweet potato, green peas, yams, turnip: ½ Cup/per day
At first, you limit the consumption to once a week, then 2 times a week, and so on.
Legumes
- Hummus: ¼ cup.
- Alcohol: 2 servings per week just after lunch (to a full stomach)
Forbidden foods
To avoid all refined products.
- White flour (white bread, white pasta, white rice).
- Fruit juices, watermelon
- dried fruits: prunes, raisins, dried figs
- Potatoes
- Cookies
- Pineapple, and canned fruits
- honey
- corn
- beets
- jam
- Ice cream
When you buy products, you must read the instructions, and avoid any food rich in concentrated sugar
What’s the right time to eat the fruit during phase 2?
Your daily portion of fruit is best eaten after lunch. Because The absorption of sugar in the body is decreased after a heavy meal when there are proteins and dietary fiber.
What fats to eat in Phase 2?
All the fats introduced in phase 1 are also allowed in phase 2, but you can expand your source of good fats a bit, you can add up to 2 tbsp of olive or rapeseed oil.
Meal plan for phase 2
Breakfast
- Tuna and carrot salad seasoned with olive oil and 1 tbsp of lemon juice.
- Whole grain cereals rich in fiber in a pot of plain yogurt, or in a glass of skimmed milk.
- Decaffeinated coffee for those who love black coffee in the morning.
- For the bread eaters, you can take your salad with 60g of wholemeal bread.
In this case, the iron contained in the tuna will be well taken in by your body when it’s associated with vitamin C contained in the Lemon juice.
Snack At 10h
- Light tea with no added sugar
- 0% M.F. yogurt
Lunch
- Vegetable soup as a starter
- Boiled egg
- 100g of brown rice with vegetables
- 40g of white cheese with 0% fat.
- A medium fruit: banana (the one with the green color) or a medium apple.
Snack at 4 pm (Only in case of hunger)
- Piece of low-fat cheese with a slice of whole wheat bread.
Dinner
- Raw veggies ( salad)
- Chicken and vegetables sautéed in canola oil
- A glass of skim milk
How much can a person lose during Phase2?
The weight loss during phase 2 is on average 500g to 2.2 lbs per week.
Note that weight loss should not be rapid during this phase to avoid regaining weight after losing it (yo-yo effect). So don’t rush, and take your time, especially:
- Don’t snack outside of meals and snacks
- Do not skip meals
What exercise should I do in Phase 2 Of South Beach Diet?
This always depends on your current weight, as I always say if you are obese, avoid high-intensity sports, and prefer fast walking. If you are only overweight, you can do jump rope or jogging. ( The more you lose weight, the more you increase your sport intensity).
What to drink during phase 2?
During this phase, alcohol is reintroduced but in controlled quantities, only two glasses per day, and light wines are best but avoid drinking it outside of meals. I recommend that you drink it on a full stomach just after having one of your main meals, lunch or dinner.
Herbal tea, infusions, and tea are always allowed, during phase 2, you can add a sweetener to them. But Do not drink tea with meals as it may reduce the absorption of certain nutrients.
Cons of Phase 2 of the south beach diet
- Phase 2, like phase 1, does not allow eating out with family, however, the new south beach diet update recently allows phase 2 to have only 2 meals per week in restaurants with friends.
- May cause some vitamin deficiencies such as vitamin B
This deficiency can be avoided by consuming a very valuable plant, especially for the south beach diet which is spirulina it brings you many benefits besides vitamin B. Take it as an infusion it is very rich in vitamin B. In relation to the minerals, you can simply take them by eating enough veggies.
So as you can see, there are not too many drawbacks. On the contrary, compared to the first phase, this phase has the advantage of broadening your plate and eating more food.
Bottom Line
Finally, phase 2 is still restrictive, and many people are in a hurry to reach their desired weight, so you have to go slowly to avoid the yo-yo effect.
