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SBD 2: The Second Phase

Updated on March 4, 2007

Once you get past the first two weeks of the South Beach Diet, aka "Phase 1," it gets monumentally easier. While the first two weeks feature a strict diet of meat, vegetables, cheese, nuts and beans with no carbs or alcohol whatsoever, you can gradually add certain fruits, whole grains and red wine back in during Phase 2.

Granted, you won't continue to lose weight unless you follow the plan strictly in Phase 2. That means, in general, you are allowed one piece of fruit and one whole grain carb (like oatmeal, a slice of whole grain bread, or brown rice) per day. And it's suggested that you eat those things later in the day because your body processes sugar differently as opposed to in the morning.

So to recap, all Phase 1 items are allowed during Phase 2, plus most fruits and whole grains. To sum it up as easy as possible, here is a list of do's and dont's on the second phase of South Beach:

Do's: Lean red meat, chicken, turkey, seafood, pork, lamb; beans; nuts (limited to 15-30 pieces per day); most vegetables; most fruit; low-fat dairy products; whole grain bread (one slice per day); brown rice; whole grain oatmeal; low-sugar cereal such as Grape Nuts; whole wheat pasta; vegetable juice; diet soda; red wine (in moderation); dark chocolate (in moderation).

Dont's: High fat meat such as hot dogs, sausage, and other lunch meat, or dark meat chicken with skin; vegetables such as corn, peas and beets; fruits such as pineapple, raisins, watermelon or bananas; white bread; potatoes; regular pasta; white rice; fruit juices; anything made with sugar; high fat dairy products; high sugar cereals; quick cooking oats.

Of course, I'm sure I missed a few, but you get the idea. The best advice I can give you is to join the South Beach Diet website (It's about $5 per month) or just go and buy all of the books and cookbooks, all of which are available on or in most book stores. The recipes are outstanding and easy to make, especially in the yellow book of quick and easy SBD meals.

And take it from someone who has done this diet more than once. It works, but you have to follow it closely. Any cheating will likely result in weight gain or not losing weight. But once you master it, it's very easy to follow and very good for you.


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