The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life (30 page)

PHASE 2

Achieving
Your Health and
Weight Loss Goals

If you have fewer than 10 pounds to lose and don’t have food cravings, you can begin the diet on Phase 2. If you’ve been on Phase 1 for 2 weeks and your cravings have resolved, you should now begin Phase 2. Your weight loss will be slower than it was on Phase 1, but most people continue losing 1 to 2 pounds a week if they follow the plan correctly. This gradual weight loss is not only expected, it’s healthy, and it’s the transition of turning the diet into a lifestyle. If you were to continue to lose weight rapidly on Phase 2, you could be losing lean muscle mass, which can ultimately slow your metabolism. Plus, if you lose weight gradually, it’s more likely to stay off over the long term.

On Phase 2, you can eat everything on the Phase 1 Foods to Enjoy list (see
“Phase 1 Foods to Enjoy”
Section) as well as some new foods (
“Foods to Reintroduce on Phase 2”
Section to
Phase 2 Foods to Avoid or Eat Rarely”
Section). If you’re starting on Phase 2 rather than Phase 1, you’ll be eliminating bad fats and highly processed refined carbohydrates from your diet and eating good fats and the nutrient-dense, high-fiber carbs from wholesome fruits and vegetables and whole grains instead. You’ll also be eating lean protein and low-fat dairy. You’ll soon find that this is a healthy, satisfying way to eat, and you will steadily lose weight.

Yes, on Phase 2, you’ll be able to have bread…and fruit…within reason. You’ll gradually reintroduce many of the foods that you were advised to avoid on Phase 1, including whole-grain breads, whole-wheat pasta, and brown rice, as well as most whole fruits and selected root vegetables (such as sweet potatoes), all of which are loaded with beneficial nutrients. You’ll notice that a few fruits and vegetables are still off-limits until Phase 3; even then, we recommend that you have them only occasionally. These include fruits that are high in natural sugar, such as watermelon, pineapple, dates, and figs, as well as certain vegetables, such as white potatoes, beets, and corn. In our experience, these foods are likely to trigger cravings in susceptible people.

While you may be excited to be on Phase 2, don’t go wild over the additional choices. One of the biggest mistakes people make is adding too many whole grains, starchy vegetables, and fruits too soon. Even though these are “good carbs,” they are still higher in sugar than the lean protein and vegetables that form the mainstay of the Phase 1 menus. And if, after spending 2 weeks eating a very low-sugar diet, you suddenly flood your system with carbohydrates, even good ones, it can sometimes trigger the same cravings that got you into trouble in the first place.

That’s why I recommend gradually reintroducing good carbs into your diet. Some people can do it over a 2-week period; others—especially those who find that they’re still getting cravings—need to add carbs even more slowly, ultimately sticking with two good starches and two fruits indefinitely, or three fruits and fewer starches if starchy carbs really stimulate cravings. In addition, if you ever find that you’re regaining weight on Phase 2, cut back a bit on the total servings of good carbs, or just eat a few bites of these foods, and see how it goes.

Let me walk you through how to introduce the good carbs gradually. This mirrors the way more carbs are introduced during the 2 weeks of our Phase 2 Sample Meal Plans on
“Phase 2 Sample Meal Plans”
Section. For purposes of example, we’ve compressed the carb introduction into 2 weeks. Of course, you can introduce carbs more slowly if you find your weight loss isn’t proceeding slowly and steadily.

Phase 2—Week 1

Days 1 to 7: 1 good starch, 1 piece of fruit each day.
Have one starchy carb and a piece of fruit daily the first week. Although the fruits can vary and be added at any meal, we’ve found that to keep cravings at bay, it’s best not to have fruit at breakfast for the first week. Instead, we generally recommend eating a slice of whole-wheat bread or a serving of high-fiber cereal with your egg in the morning. This will help keep your blood sugar levels stable for the rest of the day.

Start with one piece of whole fruit, such as an apple or a serving of berries with lunch, or eat some fruit with a piece of reduced-fat cheese for your snack. Once again, eating fruit along with protein helps prevent the sugar-induced insulin spike that can trigger food cravings.

The gradual introduction of these carbohydrates gives your body the opportunity to adjust to the increase in sugar, and you can monitor your reaction to particular foods. It you find that you’re hungry an hour after eating a particular good carb, the next day try eating a different good carb—preferably, one with more fiber. And if you’re still hungry during the day, add a little more protein to the mix.

Phase 2—Week 2

Day 8: 2 good starches, 1 piece of fruit.
If you’ve done well on Phase 2, Week 1—you are losing weight and have no cravings—start the second week by adding one more good starch to your diet. Stick with one piece of whole fruit.

If your cravings are there but minimal, keep trying different good starches and fruits. When you are finally rid of cravings, you can begin to add more good carbs, as directed below.

Day 9: 2 good starches, 2 pieces of fruit.
If you are fine on Day 8 and have no cravings, add a second piece of fruit today, so you are now up to two pieces of fruit and two servings of good starches daily.

Days 10 and 11: 3 good starches, 2 pieces of fruit each day.
It you’re continuing to do fine with the added carbs, you can now add an additional good starch, so you are now eating two pieces of whole fruit and three servings of good starches daily.

Days 12 to 14: 3 good starches, 3 pieces of fruit each day.
By now, your body should have adjusted to the additional good carbs. We don’t limit the amount of good carbs you can eat on Phase 2, but most people will continue to lose weight by sticking with three fruits and three starches daily.

Now that you understand the reintroduction of additional carbohydrates, here’s something to put cheer in your heart: You’ll also be able to enjoy a glass of wine or two with or after a meal or a light beer on occasion, and you’ll have more options for dessert, including the occasional piece of dark chocolate!

Keep in mind that Phase 2 is a period of slower but steady weight loss. You’re not dropping pounds as quickly as you did on Phase 1, but the trade-off is that you’re eating a much more varied diet, one that’s full of nutrient-dense, fiber-rich foods; plenty of vitamins, minerals, and phytonutrients; and plenty of delicious flavor combinations. Short-term success is not what the South Beach Diet is about. It’s about learning to eat well for life. If you stick with Phase 2, there’s no question that you will eventually reach your desired weight. Millions of South Beach dieters have already proven that.

The really exciting news is that if you adopt the South Beach Supercharged Fitness Program, starting with either the Phase 1 or Phase 2 exercises (depending on your level of fitness), your weight loss will continue to move along steadily, as you’re eating a wider variety of healthy foods.

It’s well known that people who don’t increase their activity levels while dieting often have more difficulty keeping the weight off long term. Even if you’re already exercising, you may need to kick it up a notch to get your metabolism back in high gear. The Interval Walking program presented in this book, which gradually gets harder as you get fitter, is the perfect way to boost your metabolism so that you burn more fat and calories, not only while you’re exercising, but also when you’re going about your daily activities and even when you’re sitting at your desk or watching TV. And by doing the Total Body Workout exercises on alternate days, you’ll keep your core muscles toned and your body fit and trim.

Keep in mind that you will be following the healthy eating principles of Phase 2 until you reach your optimal weight.

On
“Foods to Reintroduce on Phase 2”
Section to
Phase 2 Foods to Avoid or Eat Rarely”
Section, you’ll find a list of Foods to Reintroduce on Phase 2 as well as Foods to Avoid or Eat Rarely. With this expanded list of healthy choices, plus all of the Phase 1 foods, you should have no trouble finding foods that fit your taste preferences. And on
“Phase 2 Sample Meal Plans”
Section, we’ve provided 2 weeks of Phase 2 Meal Plans, which are then followed by delicious recipes for these meal plans. As with the Phase 1 Meal Plans, these are meant to be suggestions for the types of meals and snacks you might enjoy throughout a day. You are of course free to create your own menus as you desire from the allowable foods.

You’ll notice that some of the new main-course recipes we’ve developed for Phase 2 don’t include carbohydrates. That’s because you’ll be getting your good carbs in the form of the fruits or whole grains you eat for breakfast or snacks, in side dishes, or even for dessert. This means you’ll be able to prepare and enjoy these recipes on Phase 1 (look for a note at the end of the recipes where this pertains).

Finally, on
“Phase 2 Sample Meal Plans”
Section, you’ll find answers to some of the most common questions asked by people who are on Phase 2.

FOODS TO REINTRODUCE ON PHASE 2

BEEF

FRUIT

VEGETABLES

DAIRY

WHOLE GRAINS AND STARCHY VEGETABLES