PHASE 2 - ADDITIONS AND ONGOING WEIGHT LOSS

[justmarvi]

Here's where you gradually reintroduce certain healthy carbs into your diet: fruit, sweet potatoes, whole grain bread, whole grain rice, whole wheat pasta. Start with one piece of fruit a day for lunch or dinner, and continue with some cereal or a piece of bread. Weight loss will slow a little. (A healthy average rate of weight loss is 1 to 2 lb a week over time.) Stay on this phase until you hit your target weight. If you regain some weight, switch back to Phase 1 until you lose it.

A key to success is the glycemic index that ranks carbohydrate foods by their effect on your blood sugar levels. Focus on adding low-GI foods (apples, berries, grapefruit, high-fiber cereal, whole grain breads) to your diet instead of those with a high GI (cakes, cookies, crackers, pasta, white bread).

The goal is to eat more carbs again while continuing to lose weight. If you add an apple and a slice of bread a day, and you're still dropping pounds, that's great. If you try an apple, two slices of bread, and a banana daily and notice that your weight loss has stalled, you've gone too far. Cut back, or try some different carbs.

You'll go on that cautious way as long as you're in Phase 2, eating the most beneficial carbs and paying attention to how they affect you. You should also be aware of foods that increase cravings. No two people will experience this phase the same way. Some dieters can have pasta once a week with no detrimental effects. Others have to avoid pasta but can eat sweet potatoes. You'll have to figure this dynamic out for yourself.

Foods you can reintroduce to your diet

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
Plums - 2
Prunes - 4

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 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 - 1 slice (1 oz.)
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)
sprouted grain
whole wheat
Buckwheat - 1/2 cup cooked
Calabaza - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Cassava - 1/4 cup
(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 - 30 grams/1 ounce/3/4 cup. Choose varieties with 6-8 grams of
fiber or more per serving and less than 8 grams of sugar per serving.
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 will differ
with 3 grams of fiber are the best choice.)
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 - 3/4 cup
(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 - 1/2 cup cooked
Soba noodles - 3/4 cup cooked
Taro - 1/3 cup
(considered a starchy vegetable; count as a starch/grain serving)
Tortillas, 100% whole grain, 3 grams of fiber or more per ounce, no
transfats - 1 small
Winter squash - 3/4 cup
(considered a starchy vegetable; count as a starch/grain serving)
Yams, small
(considered a starchy vegetable; count as a starch/grain serving)

VEGETABLES
Carrots

OCCASIONAL TREATS Chocolate (sparingly)
bittersweet
semisweet

SWEET TREATS
Pudding, fat-free and sugar-free (1 serving per day)

BEVERAGES
Wine (1 - 2 glasses daily with or after meals)


Foods to avoid or eat rarely

STARCHES AND BREADS
Bagel, refined wheat
Bread
refined wheat
white
Cookies
Cornflakes
Matzo (exception: whole wheat varieties, which are allowed)
Pasta, white flour
Potatoes
baked, white
instant
Rice cakes
Rice
white
jasmine
sticky
Rolls, dinner

VEGETABLES
Beets
Corn
Potatoes, white

FRUIT
Canned fruit, juice packed
Fruit juice
Pineapple
Raisins
Watermelon

MISCELLANEOUS
Honey
Ice cream
Jam

[bearkrazy]

Originally Posted by justmarvi

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)

Thanks for posting this

I just wanted to point out that 8oz are allowed daily of FF/SF plain and vanilla yogurts.

[justmarvi]

For those of you who are reading from the original South Beach Diet Book published in 2003 and are wondering why this food list is different and expanded from the book's, please read the Info Updates sticky.

[Judynyc]

How to Adapt Your Meal PLan Chart ....from the official South Beach web site:

How to adapt your meal plan - Phase 2

In Phase 2, you'll gradually begin to reintroduce healthy carbohydrates into your diet. Here's how to do it: Week one and two: Add in two good carb choices daily. We suggest you reintroduce fruit at lunch, dinner, or as a snack, but it's not the best choice first thing in the morning at breakfast. We recommend a high-fiber cereal for breakfast. Week three and four: move to four good carbs choices daily: 1-2 fruits and 1-2 starches. Read more advice on reintroducing carbs here. Want specific food choices? You can now eat anything from the Phase 1 Foods to Enjoy list as well as items from the Phase 2 Foods to Reintroduce list.

BREAKFAST
Protein: Quantity is not limited. Start with a 2 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables:Minimum 1/2 cup or 6-8 oz. tomato or vegetable juice.
fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
Milk/Dairy:2-3 cups allowed daily (including yogurt)
Fat: 1 tsp mayonnaise, trans-free margarine, or oil (optional)


LUNCH
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

fruit:1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch:1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
milk/dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


DINNER
Protein: Quantity is not limited. Start with a 3 oz. portion, eat slowly, go back for seconds if still hungry.
vegetables: Minimum 2 cups.
We encourage you to include a serving of beans (1/3-1/2 cup) as part of your vegetables.

fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day.
starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day.
milk/dairy: 2-3 cups allowed daily (including yogurt)
Fat: 1 Tbsp mayonnaise, trans-free margarine or oil, or 2 Tbsp salad dressing


SNACKS AND DESSERT
Snacks and dessert are optional. Choose a protein, vegetable, fat-free plain yogurt, artificially sweetened non-fat flavored yogurt, nuts/seeds, or some of your Sweet Treat allowance. A snack that combines protein (1 oz.) and vegetables is encouraged.

SWEET TREATS
Sweet Treats are products that contain sugar alcohols. You can enjoy them throughout the day to satisfy your sweet tooth — just limit yourself to roughly 75 calories worth per day to avoid any GI distress.
See a list of Sweet Treat options here

BEVERAGES
Diet, decaffeinated, sugar-free drinks are not limited. You can enjoy caffeinated coffee or diet sodas with caffeine added, but limit to 1 - 2 servings per day.

[justmarvi]

Moving from Phase 1 to Phase 2 involves reintroducing carbohydrates into the diet, and each person will respond in a different way. Here's how to transition to Phase 2:

For the first two weeks of Phase 2, instead of immediately adding a variety of carbohydrates to your weekly menu, we recommend you start by reintroducing two good carbs daily—one starch and one fruit. For the starch, we suggest a high-fiber cereal at breakfast. It's best to avoid eating fruit first thing in the morning at breakfast, so we suggest you try it at lunch, dinner, or for a snack. Pay close attention to how your body responds as you reintroduce good carbs. Do you find yourself craving other carbs or sweets? Has your weight loss stalled?

If the answer to either of these questions is yes, try a different type of carbohydrate until you find one that doesn't produce cravings. Then, for weeks three and four, move to having four good carb choices daily: 1-2 fruits and 1-2 starches. Continue this process until you’re able to eat 2-3 fruits and 2-3 starches a day. If you remember to take it slowly, you should be able to achieve this goal without reintroducing cravings or reversing weight loss.

Keep in mind that weight loss slows during Phase 2. This gradual weight loss is not only expected, it is healthy. If you continue to lose weight at a rapid rate in Phase 2, you may be losing lean muscle mass, which can ultimately lower your metabolism. (Weight-bearing exercise is another good way to protect against this.) Plus, weight lost gradually is more likely to stay off over the long term.

What's the take home message about transitioning to Phase 2? In the words of a beloved children's story about a hare and a tortoise: "Slow and steady wins the race."

Dr. Agatston

[SlowMovingWomyn]

I am giving the Sugar Busters plan a try. Looking closely at the phase
2 of South Beach they are almost identical. I wonder if I might contribute
to this board now and then based on how similar they are. Has anyone
else ever done Sugar Busters? Thanks, SlowMovingWomyn PS:

If I don't get decent results I may switch to a more carb restrictive plan.

[justmarvi]

Originally Posted by SlowMovingWomyn

I am giving the Sugar Busters plan a try. Looking closely at the phase
2 of South Beach they are almost identical. I wonder if I might contribute
to this board now and then based on how similar they are. Has anyone
else ever done Sugar Busters? Thanks, SlowMovingWomyn PS:

If I don't get decent results I may switch to a more carb restrictive plan.

SlowMovingWomyn! Yes, Sugar Busters is a lot like SBD, it just doesn't have a phase 1. I did the program for a few months a few years ago. We're glad you're joining in with us. Phase 1 is more carb restrictive than Phase 2. Glad you're here!

Marva

[RockyMountainHigh]

This is some excellent information. Thanks alot. I'm referring back to it alot while doing Phase 2.

[justmarvi]

Wendy's™

Meat Items:

Grilled Chicken Fillet—toss the bun. All other ingredients are permitted (lettuce, mayonnaise, mustard, onion, dill pickles, and tomato slice).
Chili—may combine a small chili with a side salad as a meal. Both the shredded cheese and chili seasoning are permitted.
Garden Sensation® Salads:

Caesar Side Salad—toss the bacon pieces and the home-style garlic croutons. All other ingredients are permitted (romaine, parmesan cheese, and Caesar dressing).
Side Salad—all ingredients are permitted (iceberg and romaine lettuce, cucumbers, grape tomatoes, red onions, and carrots).
Chicken BLT—do not use the honey mustard dressing, bacon pieces, or garlic croutons. All other ingredients are permitted (iceberg lettuce, romaine, spring salad mix, cucumbers, grape tomatoes, cheddar cheese, and diced chicken).
Spring Mix Salad—do not use the honey roasted pecans; request the roasted almonds instead. Do not use the house vinaigrette dressing. All other ingredients are permitted (iceberg and romaine lettuce, spring salad mix, cucumbers, grape tomatoes, red onions, carrots, and cheddar cheese).
Spinach Chicken Salad—do not use the bacon, croutons, and sweet and bacon salad dressing. All other ingredients are permitted (spinach, chicken, romaine, grape tomatoes, and eggs).
Salad Dressings:

Blue cheese
Creamy ranch
Reduced fat, creamy ranch
Caesar

***
Boston Market™

Meat Items:

1/4 white meat chicken, no skin or wing
Skinless Rotisserie Turkey Breast
Marinated Grilled Chicken
Veggies:

Green Beans
Steamed Vegetable Medley
Fresh Steamed Broccoli - hold the Hollandaise Sauce
Salads:

Caesar Side Salad—toss the croutons.
Caesar Salad Entrée—toss the croutons and eat as main dish.
Chunky Chicken Salad—eat as main dish.
Marinated Chicken Caesar - hold the croutons! Ask for salad dressing on the side.
Desserts:

Seasonal fresh fruit—refer to fruit listed for Phase 2.

***
Burger King™

BK Veggie Burger Sandwich—toss the bun (and no ketchup). May eat with regular or low-fat mayonnaise, tomato slices, pickle slices, onion, and lettuce. Note: This is NOT a vegan product.
Chicken WHOPPER Sandwich—toss the bun. May eat with regular or low-fat mayonnaise, tomato slices, pickle slices, and lettuce.
Chicken Whopper JR Sandwich—toss the bun. May eat with regular or low-fat mayonnaise, tomato slices, pickle slices, and lettuce.
Chili
Chicken Caesar Salad—no croutons.
Side Garden Salad
Santa Fe Fire Grilled Chicken Baguette—toss the baguette.
Grilled Chicken Caesar Club Baguette—toss the bun and bacon.
Sourdough Breakfast Sandwich—enjoy 1/2 of the sourdough bun. May order with egg, ham, and cheese. No sausage or bacon!
Fire Grilled Garden Salad - enjoy chicken or shrimp. Toss the Parmesan toast!
Sauces and Salad Dressings:

Mayonnaise
Reduced-fat mayonnaise
Ranch dipping sauce
Kraft Ranch Salad Dressing
Signature Creamy Caesar Salad Dressing

***

Subway®

Salads:

Ham
Roast Beef
Turkey Breast
Roasted Chicken Breast
Turkey Breast & Ham
Veggie Delite®
Subway Club®
Tuna
Subway Seafood & Crab®
Condiments & Vegetables:

Vinegar
Mustard
Light Mayonnaise
Olive Oil Blend
Lettuce
Tomato
Onions
Cucumbers
Jalapeno Peppers
Banana Peppers
Breakfast Foods:

Cheese & Egg Omelet
Ham & Egg Omelet
Vegetable & Egg Omelet
Atkins®-Friendly Wraps:

Enjoy the wrap in Phase 2, but choose fillings that are South Beach Diet™-friendly. (Be sure to check the amount of saturated fat so you don't overdo it.) You can use the lists of foods above as a guide.

***
Hardee's®

Breakfast Items (Order Individual Sides):

Breakfast Ham
Country Ham
Scrambled Egg
Folded Egg
Lunch and Dinner Selections: Currently nothing SBD-friendly

The chicken in the Charbroiled Chicken Sandwich contains brown sugar
The Roast Beef Sandwich selections have a whirl on them. A whirl is made from partially hydrogenated soybean oil.

***

McDonald's™

Sandwiches:
Chicken McGrill®—toss the bun.
Salads:
Grilled Chicken Bacon Ranch—toss the bacon bits.
Bacon Ranch Salad (without chicken)—toss the bacon bits.
Grilled Chicken Caesar Salad
Caesar Salad (without chicken)
Grilled Chicken California Cobb—toss the bacon bits.
California Cobb (without chicken)—toss the bacon bits.
Side Salad—toss the croutons.
Salad Dressings:
Newman's Own® Creamy Caesar Salad Dressing—use 1/2 package.
Newman's Own® Light Balsamic Vinaigrette
Newman's Own® Ranch Dressing—use 1/2 package.
Light Mayonnaise
Breakfast Foods:
The egg and Canadian bacon (found on the Egg McMuffin®) are allowed from the sandwich items.
The Spanish Egg omelet without the bagel and sausage is allowed.
Scrambled eggs
Beverages:
Diet sodas
Unsweetened iced tea
1 percent low-fat milk

***

In-N-Out Burger

Not SBD-friendly except for the diet soda

***
Sonic

Grilled Chicken Breast Sandwich—toss the bun and order without the honey mustard dressing
Toaster Sandwich—order the ham, egg and cheese and toss the Texas toast
Grilled Chicken Wrap—toss the actual flour wrap and ask for the dressing on the side

***
Back Yard Burgers

Savory Chicken Sandwich—toss the bun
Blackened Chicken Sandwich—toss the bun
Garden Veggie Sandwich (made with a Gardenburger®)—toss the bun
Garden Fresh Salad
Charbroiled Chicken Salad
Blackened Chicken Salad
SBD-friendly salad dressings: Ranch and fat-free Italian (only 3 grams of sugar per package)

***

Kentucky Fried Chicken (KFC)®

Original Recipe® chicken breast with skin removed
Green Beans

***

Arby's®

Breakfast Items:
Ham and Egg on Sourdough bread—Toss half the bread (Phase 2 only).
Salads:
Garden Salad
Grilled Chicken Salad
Market Fresh® Turkey Club Salad—Toss the bacon.
Market Fresh® Caesar Salad
Market Fresh® Grilled Chicken Caesar Salad
Market Fresh® Caesar Side Salad
Roast Chicken Salad
Martha's Vineyard™—Leave off the diced apples (Phase 2 can enjoy) and dried cranberries. No Raspberry Vinaigrette Salad Dressing!
Side Salad
Salad Dressings:
Buttermilk Ranch Dressing
Caesar Sandwich Sauce
Santa Fe Ranch Dressing
No Light Salad Dressings—Sugar content does not meet South Beach Diet™ guidelines.
Sandwiches:
Market Fresh® Low Carbys™ Ultimate BLT Wrap—Leave off the pepper bacon and mayonnaise. Add your own mayonnaise.
Market Fresh® Low Carbys™ Roast Turkey Ranch & Bacon Wrap—Leave off the cheese, pepper bacon, and ranch spread. Add your own condiments, such as Buttermilk Ranch Dressing or mayonnaise.
Market Fresh® Low Carbys™ Southwest Chicken Wrap—Leave off the cheese (cheddar and Jack) and Santa Fe Ranch Sauce. Add your own condiments, such as Buttermilk Ranch Dressing, mayonnaise, or Santa Fe Ranch Sauce.
Market Fresh® Low Carbys™ Chicken Caesar Wrap—Leave off the Caesar Sauce and add your own.

***

Cracker Barrel Old Country Store®

Breakfast:

Everyday Favorites (Phase 2 only)

One Egg n' Bacon or Sausage—Order with a turkey sausage patty, reduced carbohydrate whole-wheat or sourdough toast, Promise margarine (trans-fat free), and low-sugar fruit spread.
Eggstro'dnaire®—Order with reduced carbohydrate whole-wheat or sourdough toast. This platter has the added bonus of fresh orange wedge.
One Egg n' Toast or Biscuits—Order with reduced carbohydrate whole-wheat or sourdough toast, Promise margarine, and low-sugar fruit spread.
Oatmeal n' Topping—Order with pecans, fresh sliced bananas, and sugar-free syrup.
Phase 1 (Order as side plates)

Eggs (1-2 to order)
Eggstro'dnaire®
Country Ham
Turkey Sausage Patties
*Don't forget the side of tomato juice for your vegetable serving!

Lunch and Dinner:

Fancy Fixin's (all Phases)

Grilled Sirloin Steak
Lemon Pepper Grilled Trout
Country Dinner Plates

Grilled Pork Chop
Grilled Chicken Tenderloin
Hickory Smoked Country Ham
Farm-Raised Spicy Grilled Catfish Fillet
Suggested Vegetables n' Sides

Country Green Beans
Pinto Beans
Turnip Greens
Cabbage (when available)
Tossed Salad
Salad Dressings on the side—Buttermilk, House-Cracked Peppercorn, Ranch, Apple Cider, and Olive.

Order all of the Lunch and Dinner features with Tossed Salad and suggested vegetables. Request that the corn muffins or biscuits not be brought to the table to avoid temptation!

Salads n' Such

Oven Roasted Turkey Salad—hold the Colby cheese and sourdough croutons.
Grilled Chicken Salad—hold the Colby cheese and sourdough croutons.
Salad Dressings on the side—Buttermilk, House-Cracked Peppercorn, Ranch, Apple Cider, and Olive.

Cracker Barrel Specialties

Beans n' Greens—hold the corn muffins and relish.
Bowl of Pinto Beans—hold the corn muffins.
Bowl of Turnip Greens—hold the corn muffins.

***

Ruby Tuesday

Salad Bar:
Select items that are SBD-friendly, such as:

Romaine and Iceberg Lettuce
Tomatoes
Red Onions
Broccoli
Cauliflower
Red and Green Peppers
Mushrooms
Diced Eggs—These can be used as part of the protein for your meal. Shredded Carrots (Phase 2)
Olives—These are listed as one of the good oils/fats on the Foods to Enjoy & Avoid.
Top with some olive oil and vinegar for the best choice to dress your salad. Other salad dressings, such as Caesar and ranch, may also be used.

As with many family-style restaurants, Ruby Tuesday is on the low-carb bandwagon and features low-carb fare. Low carb does not necessarily mean it is South Beach Diet™-friendly. The South Beach Diet™ features good carbs and good fats. Low carb can mean bad fat and high calorie. After carefully scrutinizing the low-carb menu, the following are safe bets for The South Beach Diet™:

Specialties:

Veggie Platter
Steaks:

Top Sirloin
Petite Sirloin
Sides:

Steamed Broccoli
Sugar Snap Peas
Sautéed Zucchini
Spring Mix Salad

***
Starbucks

Good choices include:

Regular or decaf drip coffee with a small amount of either skim/fat-free milk, 1%/low fat milk, or soy milk.
Soy milk lattes
Skim/fat-free milk lattes
Skim/fat-free milk cappuccinos
Any of the above flavored with sugar-free vanilla or sugar-free hazelnut syrup. Starbucks is anticipating expanding their selection of sugar-free syrups in the near future.

***
Baja Fresh

Best Salad Choices:

Baja Ensalada - Chicken or shrimp. Request no tortilla chips or cheese. Enjoy the salsa verde.
Fresh Mahi Mahi Ensalada - Request no cheese.
Side Salad - Request no cheese.
Salad Dressings (order on the side):

Olive Oil Vinaigrette
Ranch
Sides:

Guacamole - 3-ounce size. Enjoy as oil serving for the meal.
Black or Pinto Beans - Only comes in 8-ounce serving. Enjoy half of the serving.

***

Blimpie®

Best Salad Choices:

Chef Salad - no cheese
You can create your own salad using South Beach-friendly ingredients
Meats & Cheeses:

Ham
Roast Beef
Turkey Breast
Tuna Salad
Mexi Max - phase 2
Vegi Max
Cheese - All cheese is higher fat and should be enjoyed sparingly.
Toppings, Sauces & Dressings:

Oil & Vinegar Topping
Guacamole - use half serving
Caesar
Cracked Peppercorn
Pesto Dressing
GourMayo Wasabi Horseradish
GourMayo Sun Dried Tomato
GourMayo Chipotle Chili
Red Hot Buffalo Sauce
Soup:

Chili

***
Taco Bell®

Salads

Fiesta Taco Salad™ - Order "Fresco Style" and upgrade to grilled chicken. Request the following ingredients left off the salad — beans, citrus salsa, and sour cream. Remember not to eat the shell!
Taco Salad Express - Order "Fresco Style" and upgrade to grilled chicken. Request that the sour cream, beans, and chips be left off the salad.
Bowls

Zesty Chicken Border Bowl® - Order "Fresco Style." Request that the following ingredients be left off — beans and rice. Use about half the zesty dressing that comes with the salad as your fat serving for the meal.

***

Chick-fil-A®

Breakfast Choices:

Egg (comes plain and folded)
Classics:

Chick-fil-A Chargrilled Chicken Sandwich - toss the bun and the honey roasted BBQ Sauce
Salads:

Chick-fil-A Chargrilled Chicken Garden Salad
Side Salad
Side Items:

Fresh Fruit Cup (Phase 2) - toss the pineapple
Dressing & Sauces:

Buttermilk Ranch Sauce
Buttermilk Ranch Dressing
Chik-fil-A Buffalo Sauce
Caesar Dressing
Blue Cheese Dressing
Spicy Dressing

[lotwm]

Wow love this thread.. I am here.. I am doing a bit scaresdale and south beach mix.. Love all this information and thanks.

[ProudGrandma]

Originally Posted by justmarvi

For those of you who are reading from the original South Beach Diet Book published in 2003 and are wondering why this food list is different and expanded from the book's, please read the Info Updates sticky.

I am new to this. Where can I find the Info Updates sticky that you are talking about?

[justmarvi]

Hi and welcome Annie and ProudGrandma,

This is the link to the updates sticky.

Food List Update Info....

[UltraViolet]

Originally Posted by justmarvi

In-N-Out Burger

Not SBD-friendly except for the diet soda

Hi -

Quick question - Not even the protein wrap burger from In-N-Out ? Those were such a treat. You can get it without their "sauce" too (which has sugar in it). Is there something else that makes these a bad occasional choice ?

TIA

[justmarvi]

Hi Kim,

Since the menus change more often than the updates, I think we have to use our best judgment on some items. I know he okays the Atkins wrap at Subway for phase 2, so if it's whole wheat or Atkins, it should be okay. Hope this helps. JMO

[UltraViolet]

Thanks

[mommaofgirls]

I am supposed to start phase two but i am nervous. I dont want to go backwards. It is my 16th day and I have lost 9 pounds. I would like to loose about 15 more by the summer.

[kimberlee]

Bumping this up to ask if the Phase 2 foods are the same or if they have been updated at all, I am starting Phase 2 today.

Thanks
Kim.

[Judynyc]

Originally Posted by kimberlee

Bumping this up to ask if the Phase 2 foods are the same or if they have been updated at all, I am starting Phase 2 today.

Thanks
Kim.

In the new book, Super Charged, there are many more fruits added to the list.
The starches are the same...starchy veggies and grains.

[KellBell1234]

bumping this - there's lots of good info here for newbies