South Beach Diet Phase 2
Guidelines and Food List
http://www.southbeach-diet-plan.com/shoppinglist_p2.htm
Phase 2 Guidelines
Breakfast
Protein: Quantity is not limited. See choices
Vegetables: Minimum 1/2 cup. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 tsp mayonnaise or oil (optional) See choices
Lunch
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices
Dinner
Protein: Quantity is not limited. See choices
Vegetables: Minimum 2 cups. See choices
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices
Milk: 1 - 1 1/2 cups allowed daily (including yogurt) See choices
Fat: 1 Tbsp mayonnaise or oil See choices
Snack
Snacks are optional: Choose from the Protein, Vegetable, or Fruits list, or eat nuts from the Fats list. Plain, low-fat or fat-free yogurt is also allowed.
Foods Allowed in Phase 2 (Foods you can reintroduce to your diet)
FRUITS
• Apples
• Apricots-dried fresh
• Blueberries
• Cantaloupe
• Cherries
• Grapefruit
• Grapes
• Kiwi
• Mangoes
• Oranges
• Peaches
• Pears
• Plums
• Strawberries
DAIRY
• Milk-light soy, fat-free or 1%
• Yogurt-light, fruit-flavored, plain, low-fat or fat-free
STARCHES (use sparingly)
• Bagels, small, whole grain
• Bread-multigrain, oat and bran, rye, whole wheat
• Cereal-Fiber One, Kellogg's Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Uncle Sam
• Muffins, bran-sugar-free (no raisins)
• Pasta, whole wheat
• Peas, green
• Pita-stone-ground, whole wheat
• Popcorn
• Potato, small, sweet
• Rice-brown, wild
VEGETABLES AND LEGUMES
• Barley
• Beans, pinto
• Black-eyed peas
MISCELLANEOUS
• Chocolate (sparingly)-bittersweet, semisweet
• Pudding, fat-free/sugar-free
• Wine, red
Foods NOT Allowed and to be Avoided in Phase 2
STARCHES AND BREADS
• Bagel, refined wheat
• Bread-refined wheat white
• Cookies
• Cornflakes
• Matzo
• Pasta, white flour
• Potatoes-baked, white instant
• Rice cakes
• Rice, white
• Rolls, dinner
VEGETABLES
• Beets
• Carrots
• Corn
• Potatoes
FRUIT
• Bananas
• Canned fruit, juice packed
• Fruit juice
• Pineapple
• Raisins
• Watermelon
MISCELLANEOUS
• Honey
• Ice cream
• Jam
Tilapia Salad With Apples and Almonds*
Charles Masters
Serves 4
Hands-on Time: 10m
Total Time: 25m
Ingredients
• 1/2 cup olive oil, plus more if needed
• 4 6-ounce tilapia fillets
• kosher salt and black pepper
• 2 tablespoons fresh lime juice
• 1 tablespoon Dijon mustard
• 2 teaspoons honey
• 6 cups arugula (8 ounces)
• 2 heads endive, sliced
• 1 apple, cored and thinly sliced
• 1/4 cup toasted sliced almonds
Directions
1. Heat ¼ cup of the oil in a large nonstick skillet over medium-high heat. Season the tilapia with ½ teaspoon salt and ¼ teaspoon pepper. Cook in batches until cooked through, 2 to 3 minutes per side, adding more oil to the pan if necessary. Let cool; break into pieces.
2. Meanwhile, in a small bowl, whisk together the lime juice, mustard, honey, the remaining ¼ cup of oil, and ¼ teaspoon each salt and pepper. Add the arugula, endive, apple, and almonds and toss to combine. Serve the salad topped with the tilapia.
Tip - To toast the almonds, heat oven to 375° F. Spread the almonds on a rimmed baking sheet and toast, tossing once, until golden brown, 4 to 6 minutes.
Nutritional Information
Calories 424; Calories From Fat 214; Fat 24g; Sat Fat 4g; Cholesterol 73mg; Sodium 387mg; Protein 39g; Carbohydrate 18g; Sugar 7g; Fiber 10g; Iron 4mg; Calcium 218m
Walking to Lose Weight*
Guest Author - Deborah Crawford
Walking will help you lose weight. In fact, walking can be a huge counterpart to overall fitness, good health and weight control. Here are some of the benefits of walking for weight loss, and a plan to help you start walking to lose weight today:
Walking burns more Calories: Walking burns almost as many calories as jogging but is much easier on your joints. A 150-pound person walking for 30 minutes at a moderate, 2.5 mile per hour pace burns 107 calories.
The same person walking that speed for 45 minutes would burn 160 calories. To determine exactly how many calories you burn, try this calories burned calculator. You choose your walking speed, then it takes you to a page where you enter your weight and time and then it calculates your calories burned.
If you have no idea of your walking speed, try walking one mile on a treadmill with no incline and note the time it takes.
If you can walk one mile in 15 minutes, your walking speed is four miles per hour.
If 20 minutes, your walking speed is three miles per hour.
If thirty minutes, your walking speed is two miles per hour.
Walking increases metabolism Of course, walking burns calories while you are walking, but it also kicks up your metabolism so that you burn more calories for up to 12 hours after you walk as little as two miles. Walking daily means you get the added benefit of a higher metabolism every day.
Walking reduces appetite Walking and other aerobic exercises have a slightly suppressing effect on your appetite. The last thing you want after a good, sweaty walk is a big, heavy meal. If you do find your appetite increases, you may be thirsty, so drink some water. And, if water doesn’t do the trick, you might be working too hard. Slow down so that you stay in the fat-burning zone.
Ten-week Weight Loss Walking Plan
Warm up and cool down with five minutes of light walking, a rate of 2 or 3 on a scale of 1 being sitting on the couch and 10 being the hardest activity you can possibly do. Then, walk the prescribed amount of time at a rate of about 5 or 6, whichever pace you can sustain for the entire walk without over-exerting yourself. Ideally, you want to be breathing slightly harder; still able to talk but not sing.
Week one: Walk three times this week for 30 minutes each time.
Week two: Walk three times this week for 35 minutes each time.
Week three: Walk three times this week for 35 minutes each time.
Week four: Walk four times this week for 30 minutes each time.
Week five: Walk four times this week for 35 minutes each time.
Week six: Walk four times this week for 40 minutes each time.
Week seven: Walk four times this week for 40 minutes each time.
Week eight: Walk four times this week for 45 minutes each time.
Week nine: Walk five times this week for 40 minutes each time.
Week ten: Walk five times this week for 45 minutes each time.
Continue walking five times a week for 45 minutes each time until you reach your goal weight, then walk four to five times a week for maintenance.
At about week six or eight you will notice that you are firmer, able to walk farther, and you have lost some weight. While following this plan, do increase the amount of water you drink. Staying hydrated is very important for exercisers!
*http://www.bellaonline.com/articles/art32176.asp
*http://www.realsimple.com/food-recipes/browse-all-recipes/tilapia-salad-apples-almonds-00000000057190/print-index.html
Photos: southbeach-diet-adviser.com,mycardiacdiet.com
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