Phase two of the South Beach Diet includes all the foods from phase one and some of the carbohydrates prohibited in the initial phase. These include whole grains, a limited number of fruits and some additional vegetables.
Most dieters remain in the first phase for about two weeks before moving to the next phase. As with the initial phase, continue to limit intake of white potatoes, white flour and other highly refined carbohydrates, and avoid fruits that are high in sugar, including pineapple, watermelon and dried fruits. Whole-grain pasta, cereals, such as oatmeal, and wheat bread are acceptable in limited portions. Dieters may also enjoy one light beer and a small amount of dark chocolate.
To succeed with the South Beach Diet, dieters must increase their exercise to 20 minutes daily. The exercise portion of the plan involves walking on some days and working to increase core strength on other days.
During the first two weeks of phase one, most people lose about 10 to 13 pounds. During phase two, the weight loss continues, but it typically slows to 1 to 2 pounds per week. Many people find this to be a healthy rate, which allows them to make a permanent and maintainable difference in their weight.