*Starting Phase 2 - Two Ways*
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| Mon, 08-28-2006 - 5:25pm |
Why are there different approaches to starting Phase 2? Because some people are more fearful of adding good carbs back into their diets, and also because we are all different and may respond differently to certain foods. Phase 2 isn't just a set and stagnant number of good carbs. It starts gradually and cautiously, to see how you respond as an individual as you add things back (we're all a little different), and then you build from there. Some people will choose to add just one P2 item once a day for a while (this is the most cautious approach), while others will choose 1 fruit and 1 grain per day right away (choosing various P2 items) as they start. Within a few weeks, you should be able to eat about 4 (2 fruit & 2 starches) a day and still be losing weight gradually. Ultimately, after a person is well established, the recommendation is 2-3 grains and 2-3 fruits per day (that's 4 to 6 total Phase 2 items daily). And, this is still the weight-loss phase.
Here is the word from Sandy, the SBD Nutritionist, on the choice of these two methods:
Some individuals are hesitant to reintroduce two carbohydrate choices the first couple of weeks transitioning to phase 2. Therefore, they have the option to only reintroduce one. Both approaches are fine and up to each individual on whether to reintroduce one or two choices the first two weeks of transitioning to phase 2.
The Standard Approach:
PHASE 2: How do I add back grains and fruits in Phase 2?
The goal during Phase 2 is to add carbs back slowly and gradually, and no two people will experience it the same way.
For the first two weeks of Phase 2, we recommend you start by reintroducing two good carbs daily—one starch and one fruit. For the starch, we suggest a high-fiber cereal at breakfast. It's best to avoid eating fruit first thing in the morning at breakfast, so we suggest you try it at lunch, dinner, or for a snack. Pay close attention to how your body responds as you reintroduce good carbs. Do you find yourself craving other carbs or sweets? Has your weight loss stalled?
If the answer to either of these questions is yes, try a different type of carbohydrate until you find one that doesn't produce cravings. Then, for weeks three and four, move to having four good carb choices daily: 1-2 fruits and 1-2 starches. Continue this process until you’re able to eat 2-3 fruits and 2-3 starches a day. If you remember to take it slowly, you should be able to achieve this goal without reintroducing cravings or reversing weight loss. Member Question: In Phase 2, how quickly is "gradually add" when going up on servings of fruit and starch? I added one each as I started Phase 2 this week and plan to go up one each in one week. Is this too fast or too slow?
Dr. Agatston: What you're doing is fine, but I would recommend adding one starch and one fruit during the first week of Phase two, two the second week, and three the third. As a general guide.
The Most Cautious Approach:
Q: How should I go about adding fruits and grains back into my diet during Phase 2?
A: (Dr. Agatston) Moving from Phase 1 to Phase 2 involves reintroducing carbohydrates into the diet, and each person will respond in a different way. Here's how to transition to Phase 2:
Instead of immediately adding a variety of carbohydrates to your weekly menu, choose a single carbohydrate—like a piece of fruit or a slice of whole-grain bread—and add it to one daily meal for one week. Pay close attention to how your body responds over the next few days. Do you find yourself craving other carbohydrates or sweets? Has your weight loss stalled?
If the answer to either of these questions is yes, try a different type of carbohydrate and see if anything changes. When you find a carbohydrate that doesn't produce cravings, add a second choice and again monitor your reaction. Continue this process until you're able to eat two to three servings of good carbohydrates a day. If you remember to take it slowly, you should be able to achieve this goal without reintroducing cravings or reversing weight loss.
Don’t fear slowing down your weight loss rate. Here's a good answer from the SBD Nutritionist. :)
During phase 2, weight loss will be slow and gradual. Look for 1-2 pounds per week. Some weeks you may only see a 1/2 pound weight loss. This is fine and expected. This is true weight loss. As you become closer to goal, weight loss may become even slower. This is also expected. A slow, gradual weight loss is the goal because it is more apt to stay off. Also, a slow, gradual weight loss is important to prevent lean tissue loss which could result in lowering metabolism. It is also advised to add some exercise daily. This will not only help with weight loss, but will help preserve lean tissue. Please be patient. The goal is for permanent weight loss. How many out there has lost the same pounds over and over again, to find more added back? -- Sandy / SBD Nutritionist
Member Question: I just completed Phase 1 with a wonderful loss of 8 lbs. I am sooooo scared of introducing the other foods. Which would be the best to begin with and still keep having a good weight loss?
Sandy: First of all congratulations on your weight loss during Phase 1. It is understandable that you are afraid to transition to Phase 2 and reintroduce carbohydrates. It is important to slowly and gradually reintroduce carbohydrates. Start with a serving of whole grain cereal at breakfast. A good cold cereal should contain 8 gm of fiber or more and 8 gm of sugar or less per serving (1 oz or 3/4 cup). You may also want to include some fresh fruit later. It is best to reintroduce fruit with lunch, dinner or a snack. Initially including it with breakfast may increase hunger in some. It is not unusual to have a weight stall for a couple of weeks when transitioning from Phase 1 to Phase 2. Please do not be alarmed when and if this happens. Weight loss should start again after a couple of weeks. During this time, it is important to monitor your reaction to foods you are reintroducing. Weight loss is also expected to be slower than what experienced in Phase 1. Generally, the average is from .5-2 pounds per week weight loss. This is an average and may vary from individual to individual. It is not unusual to go a week without a loss registering on the scale. Again, this is expected. The rate of weight loss per week will vary for most. It will not be consistent. Concentrate on the important strides you have made and how much better you feel with lifestyle changes


