The South Beach Diet, created by Dr. Arthur Agatston, beginning with a restrictive phase, Phase One, and evolving into a less restrictive phase of ongoing weight loss called Phase Two. Phase One last two weeks and progresses to stage two. If you are a teenager, children, nursing mother, or do not have much weight to lose, you will start your diet with phase two
During the diet is stage two, you continue to eat all the foods you were allowed to eat during Phase One. But there are also some new options, including reintroducing lower glycemic fruits such as apples, blueberries, strawberries, cantaloupe, peaches, plums and apricots. Also allowed are dairy in the form of milk (skim or 1 percent), yogurt (fat free or low fat), “light” fruit flavored yogurt (reduced-fat yogurt with artificially sweetened fruit) or fat free pudding. Phase Two includes pinto beans or black eyed peas, and small amounts of grains such as brown rice, wild rice, whole wheat pasta, Uncle Sam grains, steel cut oatmeal and small whole grain bagels. Red wine or semisweet or bittersweet chocolate can be consumed occasionally. Unlimited protein can be eaten at every meal. At minimum, have 1/2 cup of vegetables for breakfast, and 2 cups of vegetables for lunch and dinner. Every day, a fruit selection and one grain choices, even if you want to work your way up to three choices of each, every day. Each meal may include a serving of fat. You can have only 1 1/2 cups of milk or other dairy servings each day. Snacks are an additional opportunity. They may be proteins, vegetables, nuts, or a fruit or dairy serving.
Although elections in Phase Two is wider, there are still some foods to avoid including higher glycemic index fruits like bananas, raisins and fruit juice. Starchy vegetables should still be avoided such as beets, corn, carrots and potatoes. Products made with refined flower and sugar, including most breads, cookies, and cereals (including rice cakes), are not allowed. Avoid honey, jams and jellies, and ice cream.
It is important to begin the second phase if it is appropriate for you, or as you move on to phase two if you started the diet in Phase One. Weight is lost more slowly in the second phase of the diet, but the extra food help provide variety that is important nutritionally, and to keep from getting bored with your eating plan. According to Dr. Agatston, even people who have a lot of weight to lose should remain at Phase One of only two months.