*Starting Phase 2? Read Here*
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| Thu, 12-22-2005 - 7:54am |
Welcome to Phase 2! Here are some tips and info to get you started:
Foods to Reintroduce & Avoid - Phase 2
http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=18045.1&ctx=0
Foods to Reintroduce & Avoid - Phase 2 (Vegetarian)
http://messageboards.ivillage.com/iv-fbsouthbeach/?msg=11363.1
Phase 2 Meal Planner
http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=16317.1&ctx=0
Bread & Cereal Recommendations
http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=17711.1&ctx=0
Starting Phase 2 -- Two Ways
http://messageboards.ivillage.com/n/mb/message.asp?webtag=iv-fbsouthbeach&msg=11083.1
When re-introducing carbs, you'll want to add a "Carb Competitor" with it. Here's the scoop: (Published 8/6/03) On the South Beach Dietâ„¢, anything you eat that slows the digestion of sugars in carbs is, by definition, good. Slowing down digestion of carbs results in your body producing less insulin. Less insulin means a less dramatic drop in blood sugar. A diminished rise and fall of sugar means less hunger later. Here are three important food components that will slow down digestion. 1. Fiber. Fiber is the major factor that slows the absorption of sugar. That's why highly processed oatmeal, for example, is worse, diet-wise, than the steel-cut variety. The latter has all the fiber still intact, and before the stomach can get to the sugars in the oatmeal, it has to separate them from the fiber. Once isolated, the fiber passes undigested through your system; its dietary importance comes from its ability to slow digestion down. It is an obstacle to digestion--a good one. 2. Fat. Fat, too, slows the speed at which your small intestine accesses the sugars you've eaten. That's why it's better to have a little olive oil or some low-fat cheese on your bread than it is to eat the bread alone. For the same reason, having a baked potato topped with low-fat sour cream is better than eating it plain. The calorie count might be higher, but the fat contained in the sour cream will slow down the digestive process, thereby lessening the amount of insulin that the potato prompts your body to make. 3. Acid. Acidic foods, such as lemon and vinegar, also slow the digestive process, therefore cutting back on the rise in blood sugar. You can dress salads or vegetables in both and enjoy the benefit. Even sourdough bread will slow digestion because, although it is not high in fiber, it is acidic.
Weight loss will typically be 1/2 to two pounds per week on average on Phase 2 depending on how much you have to lose. Some weeks you may not lose anything. At first, you may even gain a little, but it is usually only temporary.
Stalls or plateaus are not uncommon on Phase 2. The best way to break them is to change what you have been eating and increase/or change your exercise routine. Here are some Plateau Solutions:
http://messageboards.ivillage.com/iv-fbsouthbeach/?msg=13465.1
Here are some answers to frequently asked phase 2 questions:
Member Question: I just completed my first week on Phase 2 and didn't lose anything, even though I followed it to a tee! I was exercising, eating all the right things, and drinking my water. I lost 6 pounds in Phase 1 — HELP!
Maureen: Please keep in mind weight loss does not happen at a consistent rate. It is not uncommon to have weight loss one week and none the next — or even to gain. The key is to have an overall downward trend. This is very common the first couple of weeks in Phase 2. Try to be patient and allow for some more time. Usually, you will continue to lose weight. In the meantime, pay close attention to the amount of cheese, protein, and nuts you have. We often see members overdo it on these foods and experience a weight stall.
Member Question: I will begin Phase 2 in two days and need clarification. I've reviewed recipes and understand the process of adding in good carbs. Do the carbs in the recipes for Phase 2 count as part of the servings of carbs I will be adding back in?
Maureen: Yes, the starches or carbs in the meal plans of Phase 2 will count toward your added starches for this Phase. Please be sure to change your Phase on your computer so you start to receive the Phase 2 plan. You can do this on the home page where it states what Phase you are in. Click on Phase 1 and move yourself forward to Phase 2. Best of luck!
Member Question: I moved to Phase 2 about six weeks ago and added carbs very slowly. I was losing too fast, so I added more food. Now I am at risk of blowing everything, since it is hard for me to avoid all the goodies that are brought to the office. Should I go back to Phase 1?
Maureen: I do not recommend moving back to Phase 1. There is no added benefit of this approach. Be sure to pack healthy snacks and meals for your time at work. Bring in healthy snacks for your co-workers and encourage them to do the same. Remember, you can have an occasional treat on The South Beach Dietâ„¢, so don't be afraid to have a "treat" from time to time. Being too restrictive can tempt us to not stick with healthy patterns. The key is to eat healthy most days of the week.
Member Question: I've been in Phase 2 about two weeks and experienced some cravings. I just noticed that some of the things I've had, like Kashi Go Lean and Joseph's Oat Bran & Whole Wheat Tortillas have serving sizes that are not the same as the portion size recommended. Which serving size should I follow?
Maureen: Well, as we all know, the American diet has been "super-sized." The serving sizes on containers and packages are sometimes slightly more than what we would suggest. Please go by the serving recommendations we provide. If you go over this amount, don't worry. Just be sure to count two servings rather than one, and adjust your plan for the rest of the day. Hopefully, this adjustment will help your cravings. If not, let us know on the Boards and we'll be more than happy to help you further.
Member Question: How much fruit can we eat in Phase 2 per day? I usually stick to fresh strawberries and blueberries, but don't want to overdo it.
Maureen: We recommend slowly increasing your intake of fruit on Phase 2. In the first week, you will want to have one fruit per day; the second week, two fruits; and the third week, three fruits. Once you are in two to three weeks of Phase 2, you can maintain your fruit intake to two to three per day. Some members find they can have three with no changes in weight loss — others remain with two.
PHASE 2: What alcohol can I drink on Phase 2? ![]()
During Phase 2, alcohol can be reintroduced in moderation. Moderation is defined as 1-2 drinks per day. Wine is the best choice. Champagne, vodka, gin, rum, and bourbon are also fine. If you choose to drink, make sure you do so during or right after a meal, since a stomach full of food will slow the absorption of alcohol into your bloodstream—and keep your blood sugar levels steadier. And, of course, you'll want to avoid sugary mixers like fruit juices and regular tonic—opt for diet tonic instead.
- 0.5 ounces of distilled alcohol
- 3-5 ounces of wine
- 1.5 ounces of 80-proof distilled spirits

Edited 1/2/2006 5:04 pm ET by cl-cathy205


Welcome to Phase 2!