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South Beach Diet Phase 2 – Welcome To Day 15 Of Your Diet Plan. Here Is How To Do It!

South beach diet phase 2 does not seem much difficult if you have already adapted eating habits in accordance with phase one of the diet plan. But, there are some minor changes that have to be made in phase 2 which makes it distinctly different from the first phase!

Get set to know the difference and continue your journey to succeed in losing weight as per the diet plan.

South Beach Diet Phase 2

What Makes Phase 2 Different From Phase 1 Of South Beach Diet Plan?

1. How Long Does The South Beach Diet Phase 2 Last?

How long does the south beach diet phase 2 last

The first phase could have been quite difficult with much restrictions imposed, demanding you to lose 4-6 kilograms in just one week.

But, phase 2 requires you to set a goal weight first. For example, if you weigh 55 kilograms right now and all you want is to lose 5 kilograms and maintain this as the ideal weight of your body for the rest of your life, all you need to do is set a goal of losing 1 kilogram per week.

So, you will need 5 weeks to lose 5 kilograms, which is why phase -2 may last for five weeks. The time period of the phase plan depends on the goal weight that you have set and number of weeks that it takes to reach your goal weight.

2. Why Phase 2 Stands An Important Aspect Of The Diet Plan?

Why phase 2 stands important aspect of the diet plan

Most of the fad diets are so impromptu, they will require you to lose weight in just one week and no one ever speaks about what you should be doing after completely following the diet plan.

However, the south beach diet is something that you stick on for a lifetime which is why it has been divided into three phases.

While phase 1 of the diet plan acts as a stepping stone to continue your weight loss journey, the reason why phase 2 stands much important is, it is the phase that allows you to get adjusted to the diet plan and does not impose any strict weight loss restrictions.

You have to lose one kilogram per week by continuing to eat the same foods that you have had in phase 1. But, there are few minute changes to be made in the food intake that I have mentioned in the article.

Let us take a look at the differences in choice of foods.

3. Addition Of Limited Fruits

Addition of limited fruits

Lean proteins, healthy fats and good carbohydrates! This is all you have witnessed all through the first phase of a south beach diet plan. Phase -2, however, gives a little bit of leniency and allows you to have some fruits but again these are limited.

You may have to be a little picky about the fruits which is why a detailed list of foods has been mentioned in the article below.

4. Good News Is That You Can Have A Little Bit Of Wine!

Good News Is That You Can Have A Little Bit Of Wine

Phase 1 not only restricts you from having alcoholic beverages, but it also requires you to stay away from sodas, fruit juices and other cocktails. So, you must have spent your 14 days away from wine!

Phase 2 allows you to consume alcohol but only in moderation. You can have a beer, red wine, vodka, tequila, rum or white wine, all in moderation! The limit of consumption has been mentioned in the article below.

5. Modify Your Workout Regime

Modify your workout regime

I guess you had a great time working out during phase 1 because all you needed was to go for a 30 minutes’ walk but your pace and speed had to be changed after one minute or 30 seconds which could have made your workout time interesting and challenging.

You can continue the same form of exercise if you wish but the best advice anyone would give you is to change the mode of exercise and push yourself a little bit harder because you need to burn more calories for making your weight loss regime a purposeful one.

There is a list of exercises mentioned below in the article to help you know the exact method of doing it and don’t worry, you do not need any special tools or equipment or a gym place to get those calories burnt.

Foods To Be Included In South Beach Diet Phase 2

Foods to be included in south beach diet phase 2

If you have already gone through the south beach diet phase 1, you will be very well aware that the foods included in phase 1 and phase 2 are almost the same.

This list, however, contains only those foods that should be added to the already existing foods of south beach diet phase 1.

A. Fruits That Can Be Added To The List

Note that women can have only one serving of fruits per day and men can have not more than two servings per day. Make sure that you do not opt for fruits that are added with sugars and other sweetening agents.

  • All kinds of berries (Strawberries, blackberries, raspberries, cranberries, elderberries and blueberries)
  • Peaches
  • Mangoes
  • Bananas
  • Apples
  • Pineapples
  • Kiwis
  • Pomegranates
  • Pears
  • Apricots
  • Oranges
  • Lemons
  • Grapes
  • Cantaloupes
  • Plums
B. Starchy Vegetables That Can Be Added To The List

Phase 1 of the diet plan totally restricts you from having starchy vegetables but you can include some of these starchy vegetables into the list from now on but you cannot include more than 1 serving of starchy vegetables per week.

  • Yams
  • Sweet potatoes
  • Pumpkins
  • Turnips
  • Carrots
  • Green peas
C. Alcohol And How Much Should Be Added?

Ensure that you do not exceed more than 2 servings of alcohol per week and make sure that you consume alcohol along with your lunch or dinner but not on an empty stomach.

  • Beer – Not more than 12 ounces.
  • Liquor – Not more than 2 ounces.
  • Red wine – Not more than 4 ounces.

How To Follow A South Beach Diet Phase 2

Time What to eat?
Breakfast Proteins – 1 serving

Vegetables – Half cup

Fat – One tablespoon vegetable oil or mayonnaise

Fruits – One serving (should be included only once in a day. You can have them with breakfast or with lunch or dinner but only once).

Starch – One serving (should be included only once in a day. You can have them with breakfast or with lunch or dinner but only once).

Lunch Proteins – 1 serving

Vegetables – 2 cups

Fruits – One serving (should be included only once in a day. You can have them with breakfast or with lunch or dinner but only once).

Starch – One serving (should be included only once in a day. You can have them with breakfast or with lunch or dinner but only once).

Fat – One tablespoon vegetable oil or mayonnaise

Dinner Proteins – 1 serving

Vegetables – 2 cups

Fruits – One serving (should be included only once in a day. You can have them with breakfast or with lunch or dinner but only once).

Starch – One serving (should be included only once in a day. You can have them with breakfast or with lunch or dinner but only once)

Fat – One tablespoon vegetable oil or mayonnaise

Foods To Be Avoided During South Beach Diet Phase 2

Foods to be avoided during south beach diet phase 2

The list of foods to avoid in phase 2 varies from the foods that you have avoided during phase 1. So, let us take a look at the new list of foods that are to be avoided.

Vegetables To Avoid –  Sweet potatoes, beetroots and corn

Fruits To Avoid

  • Watermelons
  • Dates
  • Prunes
  • Any kind of canned fruits
  • Figs
  • Zante currants
  • Raisins

Starchy Foods To Avoid– Be sure to stay away from these starchy foods which may fetch you extra unnecessary calories

  • Rice cakes
  • Foods made with white flour
  • Cookies
  • Bagels
  • Corn
  • Wheat that is refined
  • Matzo

Workout Regime For South Beach Diet Phase 2

Without exercise, it is merely impossible to lose weight and look dashing because, with the workout, you will burn calories and it is possible for you to look slim only when calories are burnt.

Here is a detailed procedure of how to work out and shed the unnecessary fat and calories. Get ready to jump into your workout outfit and perform some hardcore moves.

1. Begin With A Warm-Up Exercise

Begin with a warm up exercise

The warm-up rule applies to any form of the exercise because a direct and intense move may cause muscles cramps. So, it is always the best option to lighten up yourself a little bit before directly jumping into the action.

2. High Knee March – The Best Warm-Up Exercise

High knee march

  • Stand erect with your feet placed at a width that is equal to your hip size.
  • Raise your left knee up till it meets your chest level and lower it down. Repeat the same with your right knee and continue doing this 30 times.
  • The exercise kind of looks like you are marching, expect your feet are replaced with the knees which is why the workout is known as a high knee march.
3. Continue With The Wall Push Ups

Continue with the wall push ups

This is probably the best workout that helps in strengthening your arm muscles and whole body.

  • Place your palms on the wall, maintaining a certain distance away from the wall. The distance should be such, you should feel convenient to be able to perform pushups against the wall.

Basically, your arms should be parallel to the floor.

  • Your feet should be hip-width apart. Lean forward onto the wall and rest your forehead on the wall.
  • Pull yourself back to the normal position and continue doing the pushups until you have completed 15-20 pushups.
4. Wall Sit To Burn Your Thigh Fat

Wall sit to burn your thigh fat

Wall sits may seem difficult and aching at the beginning but you have to make up your mind not to give up if you are looking for a quick weight loss.

  • Stand against the wall (Your back facing the wall).
  • Maintain a distance between your feet such that they are hip-width apart.
  • Stretch your hands forward such that they are parallel to the ground.
  • Walk a little forward (about 2 feet away from the wall) with your head and hip still pressed against the wall.
  • You are in such a position that only the upper part of your body is in contact with the wall.
  • Lower yourself down and stop when you see your thighs being parallel to the floor.
  • Basically, your position is such that you see an imaginary chair on which you are sitting.
  • Try staying in the position for 30 seconds. You can gradually increase the time to 60 seconds.
5. Switch To Flutter Kicks

Switch to flutter kicks

Flutter kicks help in strengthening your thigh muscles and help in an effective weight loss. Here is how to do it.

  • Lie down on the floor with your spine erect and your legs stretched completely forward.
  • Place your hands below your hips and raise your legs one foot above from the ground.
  • Move your legs in such a motion that you are trying to swim with the legs in your air.
  • Continue doing this for 2 minutes. Rest for 30 seconds and repeat the same.
6. Hip Raise

Hip raise

This is the last exercise that you will be performing in your workout regime. The workout regime not only helps in a weight loss but also resolves all your spinal problems.

  • Lie down on the floor such that your spine is erect and your feet are stretched forward.
  • Place your hands on either side of your body with your palms placed firmly on the floor.
  • Bend your knees and keep your feet attached to the floor.
  • Raise your hip upwards as much as you can and stay in the position for as long as you can.
  • Get back to your normal position and repeat doing the same 3-4 times.

Bottom Line

You have almost surpassed a great challenge if you have reached south beach diet phase 2 because phase 1 requires you to lose 4-6 kilograms in just one week which requires a lot of dedication and self-control.

Now that you have reached phase 2 of the diet plan, you can set a standard goal weight that has to be reached and work hard to reach it by losing 1 kilogram per week.

Get to know about the final stage, south beach diet phase 3 here!