So I found in a SBD guide published by Prevention some very helpful information about transitioning to Phase 2.
About Phase 2:
While you may be exited to be on Phase 2, don't go overboard. One of the biggest mistakes people make is adding too many whole grains, starchy vegetables, and fruits too soon. Even thought these are "good carbs," they are still higher in sugar then the lean protein and vegetables that you've been eating on Phase 1. If you flood your system with carbohydrates, even good ones, it may trigger the same cravings that got you in trouble in the first place.
Here is an example of how to gradually reintroduce more carbs to your diet over a 2-week period. (if your weight loss stalls, add these foods even more slowly.)
WEEK 1
DAYS 1 - 7
1 GOOD STARCH
1 SERVING WHOLE FRUIT EACH DAY
To keep cravings at bay, it's best not to have fruit at breakfast for the first week. Instead, eat 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.
If you find that you're hungry an hour after eating a particular good carbohydrate, try eating a different good carb on the next day - preferably, one that has more fiber. And if you find that you're still hungry during the day, add a little more protein to the mix.
WEEK 2
DAY 8
2 GOOD STARCHES
1 SERVING FRUIT
If you've done well during week 1 - you are losing weight and have no cravings - start the second week by adding one more good starch to your diet. If your cravings are there but minimal, keep trying different good starches and fruits. hen you're finally rid of cravings, you can begin to add more good carbs.
DAY 9
2 GOOD STARCHES
2 SERVINGS FRUIT
If you had no cravings on day 8, add a second piece of fruit today.
DAYS 10 - 11
3 GOOD STARCHES
2 SERVINGS FRUIT
If you're continuing to do fine with cravings, you can now add another good starch
DAYS 12 - 14
3 GOOD STARCHES
3 SERVINGS FRUIT
By now, your body should have adjusted to the added good carbs. Most people will continue to lose weight by sticking with three fruits and three starches daily.
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.
- Choose nutrient-dense, unrefined carbohydrates, such as whole grains, whole fruits, fresh vegetables, and legumes.
- Enjoy lean protein, such as chicken, fish, certain cuts of meat, low-fat dairy, and reduced-fat cheese.
- Choose foods that contain good fats, such as fish, avocados, and nuts, and make sure your foods are prepared with healthy oils, such as olive or canola
- Avoid foods that are high in saturated fats, such as fatty cuts of beef, pork, bacon, processed meats such as salami, and full-fat cheese.
- Eat plenty of fiber - it's found in fruits, vegetables, nuts, beans, seeds, and whole grains.
Foods to Reintroduce to Your Diet on Phase 2:
FRUIT - All fruits, but eat the following rarely:
- Canned fruit in heavy syrup
- dates
- figs
- fruit juice
- lychee
- pineapple
- raisins
- watermelon
Vegetables -
- Carrots
- peas, 1/2 cup
- Sweet potato (small)
Starches -
- Bagel, whole grain
- barley
- bread, multi grain, whole wheat, rye, oat, and bran
- Cold cereal, low-sugar (with 5g or more of fiber per serving)
- Hot cereal, whole grain and slow-cooking varieties, not instant (with 5g or more of fiber per serving)
- Muffin, bran (sugar-free, no raisins)
- Pasta, whole wheat
- Pita, stone-ground or whole wheat
- Popcorn, air-popped
- Rice, brown or wile
- Tortilla, 100% whole grain
DAIRY
- Yogurt (artificially sweetened low-fat or nonfat flavored yogurt, 4 oz per day)
Miscellaneous
- Chocolate, bittersweet of semisweet (use sparingly)
- Pudding, fat-free, sugar-free
- Wine, red or white, one or two 4-oz glasses daily
Prevention Guide, The South Beach Diet Super Charged; 2 weeks to faster weight loss; (Nov 8, 2008); Rodale books.
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