My (overly detailed) approach to phase 2

tmoneyag99

First note that I have tried SBD before but I inevitably fell off of the wagon the minute I started adding carbs back in. This time, I decided to reserve my highest Glycemic load carbs to later in the day. That way I get them in BUT it's a slow and gradual process. IIRC Dr. Agaston said the purpose to this process was to see what level of carb your body could handle before adding weight back on

Understand also I have LOTS to lose so this is for someone that is obese. Not for someone that just has 20lbs to lose or less.

Phase 2 http://www.southbeach-diet-plan.com/shoppinglist_p2.htm

1 serving of fruit daily. Gradually increase to 3
1 serving of (GL <15) starch daily gradually increase to 3
2 servings of milk and yogurt daily.

Phase 2a Only Foods under GL 10 (4 weeks)
Under GL 5 during the Day
1 serving GL 5 to 10 at night for 2 weeks (berries + yogurt)
2 servings GL 5 to 10 at night for 2 weeks (Berries + yogurt and Sweet potato)

Phase 2b Only foods under GL 15 (2 weeks)
Foods Under GL 5 before 3pm
1 serving Food Under GL 10 after 3p but before 8pm (ie Low GL fruit w/ cheese or yogurt)
1 serving Foods between GL 10 - 15 after 8pm (eg. Lentils or Black Bean hummus) and 1 serving of food 5 - 10 GL (ie kiwi or apple)

Phase 2c Only foods under GL 15 (2 weeks )
Foods Under GL 5 before 12pm
2 serving Food Under GL 10 after 12 p but before 8pm (ie Low GL fruit w/ cheese or yogurt or hummus w/sandwhich meat)
1 serving Foods between GL 10 - 15 after 8pm (eg. Lentils or Black Bean hummus) and 1 serving of food 5 - 10 GL (ie kiwi or apple)

Phase 2d Only foods under GL 15 (stay indefinitely until goal weight is met )
Foods Under GL 5 before 12pm
1 serving Food Under GL 10 after 12 p but before 8pm (ie Low GL fruit w/ cheese or yogurt or hummus w/sandwhich meat)
1 serving of food under GL 15 between 3 p and 8 p (always pair with fat &/or Protien)
1 serving foods between GL 10 - 15 after 8pm (eg. Lentils or Black Bean hummus) and 1 serving of food 5 - 10 GL (ie kiwi or apple)

Sabine_Stroehm

Fwiw, I eat very few grains even in phase three and when I do, they are usually things like steel cut oats, or whole grain waffles with peanut butter.

I eat bread very rarely, and when I do it's either a flat out wrap, a low carb tortilla, or, rarely, out at a restaurant, rye bread.


I do eat a few foods above GL15, maybe 17-18, but then they are things like a yam. Not a bagel.

Glad you're figuring out how it works for you! That's awesome!

adipace815

Thanks for this. I am getting ready to switch to Phase 2. I am under 10 lbs to goal and ready to add some carbs back in. I know we are not supposed to be calorie counting on SB, but I do log in and still pay very close attention to it. Calories in versus calories out is still the only key to weight loss and I have done a few test runs with the fruit and good carbs. It looks like it might be difficult to keep a proper calorie deficit by adding some of these things in, especially on the last stubborn pounds. I don't mind if it takes time, I just don't want to have any major set backs. Any other suggestions?

tmoneyag99

I guess what might be helpful is if I load the image of my list of typical foods and their glycemic loads.

Sabine_Stroehm

tmoneyag99 wrote: »

I guess what might be helpful is if I load the image of my list of typical foods and their glycemic loads.

That would be great!