Phase 2
- Starchy Carbs (sparingly) – bagels (whole wheat), bran muffins, cereals (high-fiber, oatmeal), pasta (whole wheat), rice (wild or brown), bread (multi-grain, bran, whole wheat).
- Seafood
- Lean beef (i.e. good cuts)
- Lean poultry (skinless chicken or turkey breast)
- Lean pork
- Fruit – apples, medium-sized banana (added June ’04), blueberries, grapefruit, grapes, mangoes, oranges, peaches
- High fiber grains: quinoa, couscous, brown rice, and oats.
- Low glycemic fruits: apples, oranges, pears, strawberries, and grapefruit.
- Starchy vegetables: potatoes, sweet potatoes, turnips, peas, and corn.
- Legumes: lentils, beans, and chickpeas.
What are the phases of the South Beach Diet?
- Phase 1: The 14-Day Body Reboot
- Phase 2: Steady Weight Loss
- Phase 3: You’ve Got This
What to expect on the South Beach Diet?
When following the first phase of South Beach Diet, you’ll:
- Eat 6 Times Every Day
- Women: Three Lean Proteins, Two Healthy Fats, Five Non Starchy Vegetables per Day
- Men: Four Lean Proteins, Two Healthy Fats, Five Non Starch Vegetables per Day
- Drink: At Least 8 Cups of Water per Day
What is the South Beach Diet menu?
- Breakfast: (7 am) South Beach Diet® Farmhouse Garden & Cheese Omelet + Greek yogurt
- Morning Snack: (10am) South Beach Diet® Dark Chocolate Nut Bar
- Lunch: (12:30pm) South Beach Diet® Mushroom Parmesan Soup w/ Chicken
- Afternoon Snack: (4pm) Hardboiled egg and cucumber slices
Can I Eat Popcorn on South Beach Diet Phase 2?
Popcorn is not suitable for Phase One of the South Beach diet, because dieters are encouraged to cut out all carbohydrates in this phase. Popcorn is allowed in Phase Two of the diet.
What can you eat on Phase 2?
Phase 2 of the diet is based primarily on the Glycemic Index (GI). What I love about it is that you can eat almost anything, you just need to substitute high GI foods for low GI foods. You can continue eating lean meats and poultry, fish, eggs, low-fat dairy products, legumes, nuts and healthy fats.
What foods are avoided in the South Beach Diet?
Starchy vegetables: During Phase 1 of the South Beach Diet, you should avoid starchy vegetables such as potatoes and sweet potatoes, corn, beets, yams, turnips, and green peas. Grains and starches: You can't eat any carbohydrates from grain sources during Phase 1.
What can you eat the first 2 weeks of South Beach Diet?
Top choices include skinless turkey, chicken or duck breast; pork tenderloin; fish and shellfish; soy-based meat alternatives; and lean beef such as flank steak, tenderloin and lean ground beef. Eggs, nuts and seeds also help with a protein boost, as do legumes such as beans.
Are bananas allowed on South Beach Diet?
The South Beach Diet in particular had listed bananas as a "food to avoid or eat rarely." "There's no doubt that the strict regimen required by some of these low-carb diets has impacted bananas and other fresh fruits," said Tim Debus, IBA's executive director.
Are carrots OK on South Beach Diet?
Foods to AVOID All Starchy Carbs – bread, cereal, rice, pasta, potatoes, all baked goods. Vegetables – barley, carrots, white or sweet potatoes, corn, yams, beets.
Can you eat bread on South Beach Diet?
Opt for whole-grain or whole-wheat bread. South Beach doesn't ban all carbs, but those you do eat are low on the glycemic index, which means they'll keep your blood sugar and metabolism steady and you feeling fuller longer. Opt for whole-grain or whole-wheat bread.
Is peanut butter allowed on the South Beach Diet?
Sweet yet salty, all natural peanut butter is the perfect addition to your snack menu to maintain your Healthy Fat intake. Spread two tablespoons across some celery sticks for a little punch of flavorful crunch, and you'll be in peanut butter bliss in no time!
How much weight can you lose in the first two weeks of South Beach Diet?
8 to 13 poundsWeight loss The South Beach Diet says that you'll lose 8 to 13 pounds (3.6 to 5.9 kilograms) in the two-week period that you're in phase 1. It also says that most of the weight will be shed from your midsection. In phase 2, it says that you'll likely lose 1 to 2 pounds (0.5 to 1 kilogram) a week.
Is yogurt OK on South Beach Diet?
Full-fat dairy is recommended on the South Beach Diet and the serving size is one cup for yogurt and milk. Dairy products are the perfect Healthy Fat to keep in your fridge.
Can you eat potatoes on the South Beach Diet?
The South Beach Diet is based upon the restriction of carbohydrates ("carbs") in the diet and forbids consumption of potatoes, fruit, bread, cereal, rice, pasta, beets, carrots, and corn for the first two weeks (the induction phase).
Can you eat carrots on South Beach Diet Phase 2?
The weight-management plan begins with a two-week initial phase that restricts all fruit, pasta, bread, cereal grains, alcohol and starchy vegetables such as potatoes, beets, carrots and corn.
Can I eat blueberries on the South Beach Diet?
Not only are berries like strawberries, blackberries, blueberries and raspberries tasty, they are easy to incorporate into any meal or snack, too. Please note that if you are on the South Beach Diet program, we recommend extremely limiting fruit due to the higher carb and sugar content.
Is peanut butter allowed on the South Beach Diet?
Sweet yet salty, all natural peanut butter is the perfect addition to your snack menu to maintain your Healthy Fat intake. Spread two tablespoons across some celery sticks for a little punch of flavorful crunch, and you'll be in peanut butter bliss in no time!
Is yogurt OK on South Beach Diet?
Full-fat dairy is recommended on the South Beach Diet and the serving size is one cup for yogurt and milk. Dairy products are the perfect Healthy Fat to keep in your fridge.
Can you eat rice on the South Beach Diet?
You cut out almost all carbohydrates from your diet, including pasta, rice, bread and fruit. You can't drink fruit juice or any alcohol. You focus on eating lean protein, such as seafood, skinless poultry, lean beef and soy products.
Are sweet potatoes allowed on South Beach Diet?
Here are some foods that are allowed in moderation during Phase 2 of the diet: High fiber grains: quinoa, couscous, brown rice, and oats. Low glycemic fruits: apples, oranges, pears, strawberries, and grapefruit. Starchy vegetables: potatoes, sweet potatoes, turnips, peas, and corn.
What is the South Beach Diet Phase 2 Meal Plan?
Moreover, right from the beginning of the 15th day, you must follow the South beach phase 2 to reach your desired weight loss goals.
What to avoid during South Beach phase 2?
Avoid the intake of processed, packaged, and refined food items during this South beach phase 2.
What is phase 2 of South Beach?
While phase 1 was all about going low on carbs, South beach phase 2 brings slight relaxations on your food restrictions. This phase starts on day 15 of the south beach diet and allows you to add limited portions of healthy carbs and fruits in your daily meals.
How many strips of bacon in a spinach avocado smoothie?
Snack- 1 serving of spinach avocado smoothie bowl with 4 strips of bacon
How long does the South Beach diet last?
The first phase of the South beach diet lasts for around 14 days. Moreover, right from the beginning of the 15th day, you must follow the South beach phase 2 to reach up to your desired weight loss goals. If followed with the right dedication and discipline, you can lose up to 1-2 pounds of weight/week during this phase.
Can you go overboard with fruits and vegetables?
Even though certain amounts of healthy carbs and fruits are allowed, you must not go overboard with their consumption
What happens when you get to Phase 2 of the South Beach Diet?
Summary. By the time you reach Phase 2 of the South Beach Diet, you should be feeling great, have more energy, and lost a fair amount of weight. Phase 1 is the most restrictive phase of the diet, so when you get to the second round things should seem normal, and be getting easier and easier. As you hit Phase 3, this new way of life is just part ...
How many snacks are allowed in Phase 2?
During Phase 2 you’re allowed three snacks per day – that’s in addition to the meals they send. These will include lean proteins, healthy fats, fruit, good carbs, and vegetables. Be sure to follow their plan closely for the exact quantities of each, and a full menu for all of the food and snack categories.
How Much Water Do You Have to Drink During Phase 2?
A lot of the components of Phase 1 are going to carry over to part 2, and that is true for how much water you’ll be drinking.
What happens if you reach phase 2?
If you’ve reached Phase 2, then you have completed Phase 1 – congratulations! You just finished the hardest and strictest part of the diet, and things should only get easier from here.
What are the phases of the diet?
If you’re brand new to the diet, then you may not know that it operates in three different phases: 1 Phase 1: The 14-Day Body Reboot 2 Phase 2: Steady Weight Loss 3 Phase 3: You’ve Got This!
How many phases of the 14 day body reboot?
If you’re brand new to the diet, then you may not know that it operates in three different phases: Phase 1: The 14-Day Body Reboot. Phase 2: Steady Weight Loss. Phase 3: You’ve Got This! Each phase brings a new set of goals in terms of nutrition and exercise, and when put to work correctly, they should be setting you up for long-term weight loss ...
Do you have to stick to phase 2 of the diet?
You’ve broken that carb and sugar cycle – those old cravings that caused you to pack on extra fat should be gone, and from here on out you should continue dropping pounds and a steady pace. You will stick with Phase 2 of the diet until you’ve reached your weight loss goals, so buckle up and enjoy the ride!
What is the South Beach Phase 2 diet?
The South Beach diet focuses on replacing the refined carbohydrates and saturated fat in your diet with complex carbohydrates and heart-healthy monounsaturated and polyunsaturated fats.
What can you eat in phase 2?
With the onset of phase 2, you can now add in up to three servings of fruit and three to four servings of certain starchy vegetables or whole grains, such as whole-wheat bread, brown rice, whole-wheat pasta or quinoa.
How many minutes of exercise is required for South Beach?
Daily physical activity is crucial during all phases of the South Beach diet, including phase 2. Dieters are advised to exercise at least 20 minutes each day , seven days a week. On some days, you'll focus on interval walking, which consists of walking at an alternating fast, then slow pace.
What is the best food for a diabetic?
These include a daily diet of 4 1/2 cups of non-starchy vegetables, 2 cups of low- or non-fat dairy products and unlimited protein from seafood, lean beef or pork, poultry, game meats, lamb, low- or reduced-fat cheese, eggs, beans and legumes.
When does phase 2 of South Beach Diet start?
Phase 2 of South Beach Diet officially kicks off once you’ve reached day 15 of the program. During this phase you’ll start to introduce some the foods that were eliminated during Phase 1, and will being to set the stage for “steady weight loss.”
What to avoid during phase 2 of the South Beach Diet?
Foods to Avoid. During Phase 2 you’ll want to avoid refined carbohydrates, white rice, potatoes, beets, corn, sweets , etc. For a full list of what you can and can’t eat during Phase 2, visit the South Beach Diet website.
What phase do you go back to after losing weight?
If you ever slip, or start to see the weight creeping back up, then you can jump back into Phase 2 of the diet to get things back on track, or even do a quick reset and follow Phase 1 again.
What is the South Beach diet?
The South Beach Diet has become one of the most popular weight loss programs in the world, since Dr. Arthur Agatston introduced it back in the 1990s [1]. It’s popular, because it can be a highly effective weight loss option for a lot of people. It works through a low-carb diet plan, that relies on eliminating most sugars, and simple carbohydrates.
What can't you eat during phase 1?
Foods You Can’t Eat. During phase 1, you will have to avoid all starchy food and carbs. This includes things like pasta, cereal, rice, bread, pastries, etc. You’ll even have to avoid starch vegetables, such as beets, corn, carrots, and potatoes.
How long does it take to lose weight on the South Beach Diet?
While Phase 1 has a clear beginning and date – it lasts 14 days – you will be in Phase 2 of South Beach Diet until you’ve reach your weight loss goal.
Why is phase 1 the strictest part of the diet?
It’s because Phase 1 is the strictest part of the diet. You will eliminate most carbs, all sugars, and no alcohol should be consumed during these first two weeks. They say this helps to put your body in “reset” mode, and it should prepare you for steady weight loss during Phase 2 of the diet.
Phase 2
Starchy Carbs (sparingly) – bagels (whole wheat), bran muffins, cereals (high-fiber, oatmeal), pasta (whole wheat), rice (wild or brown), bread (multi-grain, bran, whole wheat).
Drinks
Aim for lots of water, and a maximum of one coffee (or other caffeine drink) per day. Soda should be sugar-free as well as other drink mix type beverages.
What About Coffee?
While the original South Beach Diet listed decaffeinated coffee and tea in the meal plans, the New South Beach Diet Supercharged Plan says that regular coffee and tea are acceptable.
What is the South Beach diet?
The South Beach Diet is a low-carbohydrate diet that aims to jump start your body’s fat burning. Lean meats, eggs, fish are the staples early in the diet, and then people can introduce limited amounts of fruits and whole grains.
How long does the South Beach diet last?
The South Beach Diet involves three phases. This phase lasts just 2 weeks and involves cutting almost all carbohydrates from the diet, including grains such as breads and pasta, rice, and fruit. Avoid alcohol .
What to eat during phase 1?
Foods to eat during phase 1 include: Lean protein such as skinless poultry, fish and shellfish, lean beef such as sirloin and tenderloin, eggs (in moderation), and soy products such as tofu. High fiber vegetables. Low fat dairy products.
Can you add food back into your diet?
Dieters can add some foods back into the diet.
How many phases are there in the South Beach diet?
The South Beach Diet consists of three phases: a low-carb phase for rapid weight loss, a less restrictive phase for more gradual weight loss and a third phase for weight maintenance.
What foods are good for South Beach?
The South Beach Diet encourages a high intake of fatty fish like salmon and other foods that fight inflammation, such as leafy greens and cruciferous veggies.
How long does it take to get back to phase 1?
However, if you overindulge and start putting on weight, Dr. Agatston recommends returning to phase 1 for one to two weeks before returning to phase three. In The South Beach Diet Supercharged, Dr. Agatston also recommends regular exercise and provides a three-phase fitness program to accompany the diet phases. Summary.
What is phase 2 of a diet?
Phase 2 includes all phase 1 foods and gradually adds in higher-carb foods, beginning with one daily serving of fruit and whole grains or starchy vegetables for the first week.
What is the best protein to eat when you are hungry?
Although portions aren’t limited, the diet recommends slowly consuming a small portion and returning for seconds if you are still hungry. Lean beef, pork, lamb, veal and game. Skinless chicken and turkey breast. Fish and shellfish.
What are the foods allowed in phase 2?
During phase 2, all foods from phase 1 are allowed, plus limited portions of fruit and “good carbs,” such as whole grains and certain types of alcohol.
When was the South Beach Diet published?
Dr. Agatston’s book The South Beach Diet was published in 2003 and became a bestseller around the world. An updated version called The South Beach Diet Supercharged was published in 2009 and also became a worldwide bestseller. Summary.
What to eat during phase 1 of the South Beach Diet?
Eat plenty of vegetables during phase one of the South Beach Diet.
What is the best meat to eat on the South Beach diet?
Top choices include skinless turkey, chicken or duck breast; pork tenderloin; fish and shellfish; soy-based meat alternatives; and lean beef such as flank steak, tenderloin and lean ground beef.
Is South Beach a carbohydrate diet?
Although South Beach is a low-carbohydrate plan, it does allow for some carbs, particularly those rich in fiber. All sorts of legumes, including black beans, kidney beans, Lima beans, chickpeas and lentils, are approved. Fill up on acceptable vegetables, too, such as spinach, tomatoes, zucchini, eggplant, broccoli and artichokes.
Is yogurt allowed in South Beach?
Image Credit: Tetiana Vitsenko/iStock/Getty Images. Dairy products provide a mixture of fat, carbohydrates and protein, but not all dair y is approved to eat on South Beach. Stick to low-fat options, including cheese, milk, yogurt, buttermilk and soymilk.
