Most dieters easily lose weight on phase 1 of the South Beach Diet. However, when higher carb foods are added in phase 2, weight loss slows dramatically. Many suddenly find themselves in a stall. While phase 1 isn’t meant to be a long-term diet, despite the healthy food choices allowed, some find that low glycemic index foods are not enough. Restriction is required to achieve their weight loss goals.
South Beach Diet Phase 2 Requirements
Many believe that because whole grains and fruit are recommended for the first additions in South Beach Diet phase 2, they are required to accurately follow the South Beach plan. However, many dieters cannot handle grains and fruit without stalling, or even gaining weight. This is because a lot of individuals have insulin resistance.
When a person has insulin resistance, the body doesn’t recognize that insulin has been secreted to help it deal with, and processes the glucose produced from the carbohydrates in their previous meal. These people need to choose carbohydrates that rank lower on the glycemic index to keep their blood glucose levels under control. Elevated blood sugars can cause serious cravings that play havoc with a dieter’s weight loss efforts.
While whole grains and fruit rank lower on the glycemic index than refined flours and sugars, the insulin response from wheat and fruit might still be too large to ensure effective weight loss. South Beach dieters who suffer from insulin resistance need to focus on low glycemic index foods, as well as South Beach Diet’s phase 2 list of recommended food additions to find more appropriate healthy food choices for their individual needs.
Make Different Healthy Food Choices
During the losing stage of the South Beach Diet, carbohydrate sensitive individuals may need to tweak the plan by making different healthy food choices. Phase 1 is the South Beach plan’s foundation, so the focus always needs to be on lean meats and fish, and getting in the recommended four and a half cups of vegetables daily.
However, each dieter needs to find their own list of low glycemic index foods that will enable them achieve effective weight loss. There are many healthy food choices on the South Beach Diet’s phase 2 list of acceptable foods that can be tried. A dieter doesn’t have to eat wheat or high-carb fruits. Some of the possibilities are:
- 97% fat-free all-beef hotdogs
- lower carbohydrate fruits like berries
- artificially-sweetened, low-fat or non-fat flavored yogurt
- green peas or carrots
- sweet potatoes or yams
- pumpkin or winter squash
- brown rice
- popcorn
- fat-free, sugar-free pudding
- one to two glasses of wine
How to Achieve Effective Weight Loss on the South Beach Diet
When a dieter stalls after moving to phase 2, recent additions to the diet need to be analyzed. Even though the diet doesn’t recommend counting calories and carbohydrate, not everyone can handle the same amount and still lose weight. Sometimes for effective weight loss, calories and carbohydrates need to be restricted.
There are many different ways to achieve effective weight loss on the South Beach Diet. Some individuals need to return to phase 1 with modifications such as interchanging the carbohydrate in a serving of beans with low glycemic index foods like berries. Others find it easier to stay on phase 2 and limit their calories by watching the amount of dairy, fats, and nuts being consumed.
Modifying South Beach Diet Phase 2
While the official recommendation when moving to the South Beach Diet phase 2 is to try adding back grains and fruit, not everyone can do so. Many dieters stall. By becoming familiar with low glycemic index foods as well as the recommended foods to add in phase 2, the South Beach plan can be adjusted to fit the dieter’s sensitivities and health requirements.
Making healthy food choices is essential, but tailoring the South Beach Diet to fit the dieter’s needs is also important. Many find it easier to lose weight and maintain their losses when they leave wheat out of their diet. Others are sensitive to dairy. Those with insulin resistance need to be careful with fruit. Whatever a dieter’s health issues are, the South Beach Diet can easily be modified to fit.
References:
Agatston, Arthur S., M.D., The South Beach Diet: The Delicious Doctor-designed Foolproof Plan for Fast and Healthy Weight Loss, Rodale press, November 2003
National Diabetes Information Clearing House, diabetes.niddk.nih.gov, “Insulin Resistance and Pre-diabetes” (accessed July 7, 2010)
Mayo Clinic, mayoclinic.com, “South Beach Diet” (accessed July 6, 2010)
Vickie Ewell - Vickie has worked with autistic individuals for 9 years. She has celiac disease and specializes in gfcf living.
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