After two weeks on phase 1, you can add in the items from the list below. In this stage, fruit is reintroduced back into the diet. I think starting with berries is best. You also add back in whole grains -- meaning you can have cold cereal again.
Phase 2 of this diet has been altered slightly a few times throughout the years. These are the current guidelines from the 2008 book, South Beach Diet Supercharged.
PHASE 2 (NEW GUIDELINES)
BEEF
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).
FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain - Deleted
Plums - 2
Prunes - 4
VEGETABLES
Carrots 1/2 cup
Peas-green 1/2 cup - Counted as a starchy veggie
MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt - artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)
STARCHES (Start with one daily serving, gradually increase to 3 or four total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.
Bagels, small, whole grain - 1/2, or 1 oz.
Barley - 1/2 cup
Bread
- homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
- multigrain
- oat and bran
- rye
- sourdough (may be used, but whole grain is the best choice) - Deleted
- sprouted grain
- whole wheat
Buckwheat
Calabaza (considered a starchy vegetable; count as a starch/grain serving)
Cassava (considered a starchy vegetable; count as a starch/grain serving)
Cereal
HOT - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types).
COLD: choose low sugar with 5g or more fiber per serving (old guideline I followed was at least 6 grams fiber and less than 6 grams of sugar)
Both earlier guidelines below are replaced with the one above.
Cold (Previous guideline) - 30 grams/1 ounce/3/4 cup. Varieties with 3.0 - 4.9 grams are good sources of fiber. High fiber cereals have 5.0 grams of fiber or more per serving. Choose a cereal with enough fiber to be at least on the upper end, and make sure it has less than 8 grams of sugar per serving.
Cereal (Original Guideline)
- Choose whole grain and slow-cooking varieties (no instant types) with 6-8 grams of fiber or more per serving
- Hot- 1/3-1/2 cup, uncooked
- Cold - 30 grams/1 ounce/3/4 cup
Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats
English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin varieties with 3 grams of fiber are the best choice.)
Farro 1/2 cup cooked
Green Peas - 1/2 cup (considered a starchy vegetable; count as a starch/grain serving)
Muffins, bran - 1 small, homemade sugar-free (no raisins)
Pasta
Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita - 1/2, or 1 oz.
- stone-ground
- whole wheat
- (most contain 2.5 grams of fiber varieties with 3 grams of fiber are the best choice.)
Popcorn, 3 cups popped
- Air popped
- Microwave, plain, no trans fats
- Cooked stove-top with canola oil
Potato, sweet, small (considered a starchy vegetable; count as a starch/grain serving)
Pumpkin (considered a starchy vegetable; count as a starch/grain serving)
Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
- basmati
- brown
- converted or parboiled
- wild
Rice noodles
Soba noodles
Taro (considered a starchy vegetable; count as a starch/grain serving)
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats
Winter squash (considered a starchy vegetable; count as a starch/grain serving)
Yams, small (considered a starchy vegetable; count as a starch/grain serving)
OCCASIONAL TREATS
Chocolate (sparingly)
- bittersweet
- semisweet
SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)
BEVERAGES
Wine (1 - 2 4 oz. glasses daily with or after meals)
LIGHT BEER 1 on occasion (12 oz)
All hot dogs (beef, pork, poultry, soy) can be enjoyed occasionally (once/week) if they are at least 97% fat free (contain 3-6 grams of fat/serving).
FRUIT (Start with one daily serving, gradually increase to 3 total servings daily)
Apples - 1 small or 5 dried rings
Apricots - 4 fresh or 7 dried
Banana, medium-sized (4 oz.)
Berries, all - 3/4 cup
Cactus Pear Fruit (Prickly Pear)
Cantaloupe - 1/4, or 1 cup diced
Cherries - 12
Grapefruit - 1/2
Grapes - 15
Kiwi - 1
Mangoes - 1/2 medium (4 oz.)
Oranges - 1 medium
Papaya - 1 small (4 oz.)
Peaches - 1 medium
Pears - 1 medium
Plantain - Deleted
Plums - 2
Prunes - 4
VEGETABLES
Carrots 1/2 cup
Peas-green 1/2 cup - Counted as a starchy veggie
MILK/DAIRY
(2-3 cups allowed daily, including yogurt)
Yogurt - artificially sweetened non-fat flavored yogurt (limit to 4 ounces daily and avoid varieties that contain high fructose corn syrup)
STARCHES (Start with one daily serving, gradually increase to 3 or four total servings daily.) Unless otherwise stated, choose whole grain products that have 3 grams of fiber or more per ounce.
Bagels, small, whole grain - 1/2, or 1 oz.
Barley - 1/2 cup
Bread
- homemade breads using whole grains (buckwheat, whole wheat, spelt, whole oats, bran, rye)
- multigrain
- oat and bran
- rye
- sourdough (may be used, but whole grain is the best choice) - Deleted
- sprouted grain
- whole wheat
Buckwheat
Calabaza (considered a starchy vegetable; count as a starch/grain serving)
Cassava (considered a starchy vegetable; count as a starch/grain serving)
Cereal
HOT - 1/3 -1/2 cup, uncooked. Choose whole grain and slow-cooking varieties (no instant types).
COLD: choose low sugar with 5g or more fiber per serving (old guideline I followed was at least 6 grams fiber and less than 6 grams of sugar)
Both earlier guidelines below are replaced with the one above.
Cold (Previous guideline) - 30 grams/1 ounce/3/4 cup. Varieties with 3.0 - 4.9 grams are good sources of fiber. High fiber cereals have 5.0 grams of fiber or more per serving. Choose a cereal with enough fiber to be at least on the upper end, and make sure it has less than 8 grams of sugar per serving.
Cereal (Original Guideline)
- Choose whole grain and slow-cooking varieties (no instant types) with 6-8 grams of fiber or more per serving
- Hot- 1/3-1/2 cup, uncooked
- Cold - 30 grams/1 ounce/3/4 cup
Couscous, whole-wheat or Israeli - 1/2 cup cooked
Crackers, whole grain with 3 grams of fiber or more per ounce and no trans fats
English muffins, whole grain - 1/2, or 1 oz.
(most contain 2.5 grams of fiber per half a muffin varieties with 3 grams of fiber are the best choice.)
Farro 1/2 cup cooked
Green Peas - 1/2 cup (considered a starchy vegetable; count as a starch/grain serving)
Muffins, bran - 1 small, homemade sugar-free (no raisins)
Pasta
Whole wheat is best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Soy is second best choice - 1/2 cup cooked (3 grams of fiber or more per 1/2 cup)
Pita - 1/2, or 1 oz.
- stone-ground
- whole wheat
- (most contain 2.5 grams of fiber varieties with 3 grams of fiber are the best choice.)
Popcorn, 3 cups popped
- Air popped
- Microwave, plain, no trans fats
- Cooked stove-top with canola oil
Potato, sweet, small (considered a starchy vegetable; count as a starch/grain serving)
Pumpkin (considered a starchy vegetable; count as a starch/grain serving)
Quinoa, 1/2 cup cooked
Rice - 1/2 cup cooked
- basmati
- brown
- converted or parboiled
- wild
Rice noodles
Soba noodles
Taro (considered a starchy vegetable; count as a starch/grain serving)
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no trans fats
Winter squash (considered a starchy vegetable; count as a starch/grain serving)
Yams, small (considered a starchy vegetable; count as a starch/grain serving)
OCCASIONAL TREATS
Chocolate (sparingly)
- bittersweet
- semisweet
SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)
BEVERAGES
Wine (1 - 2 4 oz. glasses daily with or after meals)
LIGHT BEER 1 on occasion (12 oz)
