Right Carbs And Right Fats

South Beach Diet Plan, Phase and Menu

For A Healthy Lifestyle

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South Beach Diet Phase 2

After two weeks, Phase 2 begins. On average, one to two pounds a week will be lost during this phase. Phase 2 of South Beach Diet reintroduces some avoided food during phase 1 back into the diet. This food include healthy carbohydrates, such as whole-grain pasta, whole-grain bread, fruit and milk. In the beginning, only one carbohydrate can be eaten daily, such as a bowl of cereal in the morning or a piece of fruit in the afternoon. There are no set time limits as to how long you should remain on this phase. Dieters are advised to stay on Phase 2 until they reach their goal weight. Weight loss during this phase slows down to 1-2 pounds per week. This is because many of the foods that were restricted in phase 1 are now re-introduced into the diet.

South Beach Diet Phase Two Food

Fruit: apples, apricots, blueberries, cantaloupe, cherries, grapefruit, grapes, kiwi, mangoes, oranges, peaches, pears, plums, strawberries

Breads/Baked goods: multi-grain bread, oat and bran bread, rye bread, whole-wheat bread , whole-wheat pitta bread, wholegrain bagels

Dairy: Low-fat fruit flavour yoghurt, low-fat soya milk, non-fat or 1% fat milk, plain low-fat or fat-free yoghurt

High-fibre cereal

Whole-wheat pasta

Popcorn

Wild or brown rice

Small sweet potato

Red wine

Bittersweet chocolate

Semi-sweet chocolate

Fat-free sugar-free pudding

In term of carbs, it is more gentle but yet still stick to good carbs. Remember that not all starchy foods of your choices can be taken, beware of some of these like instant oatmeal, bagels made from white flour, white or wheat bread, cookies, cornflakes, white rice, dinner rolls and rice cakes.

It is advisable to consume fruit during breakfast as it would reduce craving. Type of fruits that can be consumed include apples, apricots, blueberries, cantaloupe, cherries, grapes, mangoes, oranges, peaches, pears and plums, kiwi and strawberries and for grapefruit take only half cup. But fruit includes bananas, canned fruits, fruit juice, pineapple, raisins and watermelon should be avoided.

South Beach Diet Phase 2 Meal Guides for Breakfast

  • Fat: Limited to 1 teaspoon mayonnaise or oil

  • Fruit: one serving with maximum 3 serving. no pineapple, watermelon and canned fruits

  • Milk: 1 1/2 cups of fat free/low-fat/1% dairy (including yogurt and cheese)

  • Protein: No limitation in quantity. Begin with 2 ounces of lean protein. Consume till no hunger

  • Starch: only once per day

  • Vegetables: No maximum. Minimum 1/2 cup or 6-8 ounces juice combination. No corn, beets, carrots and potatoes

Choices for Phase 2 Breakfast

  1. Berry smoothie (8 ounces Dannon Light 'n Fit fruit-flavored yogurt, ½ cup berries, ½ cup crushed ice, blended), Decaf coffee or decaf tea with fat-free milk and sugar substitute.

  2. 50g of bran flakes with 150ml of skim milk.

  3. Bowl of porridge (4oz porridge oats mixed with 8floz skimmed milk, topped with cinnamon, 1tbsp chopped walnuts,15 strawberries and a decaf coffee or tea.

  4. A pear bran muffin made from whole-grain pastry flour, wheat bran, granular sugar substitute, ground cinnamon, baking soda, salt, 1% no fat buttermilk, eggs, canola oil, pear and vanilla extract.

  5. Buttermilk waffles or a cottage cheese crepe

  6. 4 ounces strawberries.

  7. 2 ounces of high fibre cereal, decaff tea or coffee with skimmed milk and sugar substitute.

  8. 6 oz. tomato/vegetables juice cocktail.

  9. 4 oz. artificially sweetened non fat/low-fat yogurt.

  10. Irish oatmeal with some nuts.

  11. Spiced Oatmeal with dried apricot and nuts.

Choices for Phase 2 Mid-morning Snack

Just like in first phase, snacks are optional. It could be a choice of one serving of protein, vegetable, fat-free plain or flavored yogurt, nuts/seeds. Combination of one ounce of protein and vegetables would be perfect.

1. 1 hard-boiled egg
2. 1 apple, 100g cottage cheese
3. 1 small pot fat-free yoghurt
4. pumpkin pancakes : pumpkin puree added into whole-wheat batter mixture
5. a piece of pumpkin bake, chilled : 5 eggs, 8 oz. cream cheese, half cup of sugar substitute, 15 oz of finely diced pumpkin, half tablespoon pumpkin pie spice, one teaspoon cinnamon. This for several serving
6. Spicy Lemon Edamame
7. Half cup of strawberries and latte with non fat milk

South Beach Diet Phase 2 Meal Guides For Lunch

In 2nd phase of the South Beach Diet, choosing suitable fruit and complex carbohydrates is important. Keep yourself away from bad carbs. You are allowed to derive 27 percent of your total daily calories from carbohydrates in this phase.

  • Fat: Limited to 1 teaspoon mayonnaise or oil

  • Fruit: one serving with maximum 3 serving. no pineapple, watermelon and canned fruits

  • Milk: 1 1/2 cups of low-fat dairy (including yogurt and cheese)

  • Protein:No limination in Quantity. Begin with 3 ounces of lean protein. Consume till no hunger

  • Starch: only once per day

  • Vegetables: No maximum. Minimum 2 cups. No beets and potatoes

Choice For Phase 2 Lunch

  1. Chicken and pasta - two pieces of grilled chicken served over a bed of whole-wheat pasta and tomato sauce with Parmesan cheese, salad with balsamic or extra virgin olive oil dressing.

  2. Lemon couscous chicken, tomato and cucumber slices.

  3. Baked sweet potatoes, 1/4 cantaloupe, 100g of cottage cheese.

  4. 1 slice Granary bread topped with 75g/3ounces lean roast beef, lettuce, tomato, onion and mustard.

  5. Tomato stuffed with tuna salad (tuna salad = 3 ounces tuna, one Tbsp salad celery, one tsp mayonnaise), non sugar jelly.

  6. Seafood Soup, tossed salad with mixed greens, chopped cucumber and cherry tomatoes.

  7. Chicken Fingers coated with Cilantro Dipping Sauce ans spices, Festive 5-Veggie Slaw and fat free milk.

Choices for Phase 2 Mid-afternoon Snack

Take nuts for snack is common and here are some guides to refer. The amount of nuts to be taken are : almonds (15), brazil nuts (4), cashews (15), macadamia(8), peanuts (20), pistachios (30) and walnuts (15).

1. fat free yogurt or Dannon Light 'n Fit yogurt, 4 oz
2. 30 pistachio nuts
3. one freash apple and one triangle of low-fat cheese spread
4. one hardboiled egg with pepper
5. one mediun size tomato stuffed with low-fat cottage cheese

South Beach Diet Phase 2 Meal Guides For Dinner

  • Fat: Limited to 1 teaspoon mayonnaise or oil

  • Fruit: one serving with maximum 3 serving. no pineapple, watermelon and canned fruits

  • Milk: 1 1/2 cups of low-fat dairy (including yogurt and cheese)

  • Protein: No limitation in quantity. Begin with 3 ounces of lean protein. Consume till no hunger

  • Starch: only once per day

  • Vegetables: No maximum. Minimum 2 cups. No beets and potatoes

Choices for Phase 2 Dinner

Foods for dinner include everything from the first Phase and now you can add some whole-wheat bread and pasta or brown rice, fruit and starchy vegetables, such as sweet potatoes and pumpkin. There is a meal proposed by the South Beach Diet is grilled tuna with teriyaki glaze. Grilled the seasoned tuna (salt, pepper, onion, garlic, sherry/ginger and chicken broth, basil) with topping (the topping is the mixture of extra-virgin olive oil, edamame, zucchini slices, tomatoes, sea scallops and corn kernels)

  1. meat Loaf, steamed asparagus, mushrooms sautéed in olive oil, Sliced Bermuda onion and tomato with drizzled olive oil

  2. marinated rump steak, side of green and yellow french beans

  3. chicken and vegetable stir fry made from 2tsp rapeseed oil, 50g/20z cooked chicken breast, 75g/30z mixed vegetables, 1tsp soy sauce and 75g/30z fresh spinach. Serve with a salad made from mixed leaves, cucumber, green peppers, cherry tomatoes and tossed with a little olive oil and vinegar

  4. shrimp marinated with whole-grain pasta and tomato sauce with vegetables

  5. grilled salmon with peas and broccoli

  6. chicken with tomato and olive sauce over whole-wheat pasta, or penne with olive oil, eggplant and low-fat ricotta for a vegetarian option

  7. salad – cherry tomatoes, mixed leaves, cucumber, green peppers, , 1 tablespoon of extra virgin Olive oil and 1 teaspoon of vinegar

  8. grilled fresh mushrooms cooked in beef stock with herbs of choice, roasted asparagus with minced shallots, cannellini bean mash

  9. grilled chicken with Savory Asian Plum Sauce, vegetables with brown rice noodles, fat free dairy

Choices for Phase 2 Dessert

The very common food –Fruit- returns in the dieters menu in the second phase. You can have strawberries covered with chocolate, cantaloupe with ricotta cheese or a baked apple. Of course there are some fruits that you are not allowed to touch such watermelon, pineapples or bananas so only consider those fruits with a low glycemic index.

1. one sliced cantaloupe with two tablespoons ricotta cheese
2. Sunrise Parfait - 1 cup of strawberries slices which mix into no sugar vanilla yogurt and half cup of Uncle Sam cereal.
3. 1 fresh pear with one teasppon of ricotta cheese and crushed walnuts
4. 1 piece of pumpkin pie
5. Sliced cantaloupe melon with lime wedge
6. one mini muffin with ingredient of : at the bottom (mixture of ground walnuts with sugar subsitute & low fat butter), on the top (mix 2 eggs, 8 oz. low fat cheese, half cup of sugar substitute, lemon and its juice, vanilla and 3/4 cup light sour cream). Bake in 350 degree oven for 20 minutes
6. Mixture of roasted pumpkin seeds and nuts
7. Chocolate mousse
8. Chilled Espresso Custard.

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