Distance Walkers - Start in Phase Two
Any walkers who are participating in walks of more than two hours in length should start South Beach Diet in Phase 2 rather than Phase 1. They need the carbohydrates for both performance and safety, and having carbohydrates the morning of a long walk, after 90 minutes walking, and after the long walk will help their muscles perform as well as preventing stress on the kidneys and dehydration. The South Beach Diet book spells this out, as does the South Beach Diet Online web site.This week I am increasing my walking mileage, so I am easing into Phase 2 of the South Beach Diet.
Phase Two Eating Guidelines
The list of foods to avoid or eat rarely shrinks quite a bit for Phase 2.Fruit: While Phase 1 eliminated all fruits, in Phase 2 you may have 1 serving of fruit per day, and avoid only bananas, canned fruit, juices, pineapple, raisins, and watermelon.
Dairy: You may have 1 1/2 cups of dairy a day. Stick with fat-free or lowfat milk or yogurt, no ice cream.
Starches: You may have 1 serving of starches a day. Stick with whole grain or multigrain breads, high fiber cereals, whole wheat pasta, pita, popcorn, sweet potatoes, brown and wild rice. You continue to avoid white breads, rolls, cookies, potatoes, white rice.
Vegetables: Phase 1 allowed most vegetables, and Phase 2 continues to restrict only the most starchy or sugary vegetables: beets, carrots, corn, potatoes. You continue to have at least 1/2 cup with breakfast, 2 cups each with lunch and dinner, plus you may have veggies as snacks.
Treats: In Phase 2 you can again have a glass of red wine with a meal, and you can enjoy (sparingly) bittersweet or semisweet chocolate.
Day 15
Today I had my usual omelet for breakfast, edamame salad and edamame in the pod for snacks, and a Mediterranean Salad at a restaurant for lunch. I felt guilty eating one of the croutons.Dinner - Chinese Challenge: I had a meeting at a Chinese restaurant. I ordered the Broccoli Beef, but I also had portions of the Stir-Fried String Beans and Barbecued Pork. OK so far, perhaps a bit more oil and sauce than needed. But the General Tso's Chicken called to me and I had two little nuggets of that. For my penance, I resisted the fortune cookie. The South Beach Diet book warns that MSG in Chinese food is a hidden carbohydrate.
Day 16
Weight bumped up a few of ounces. Drat. I had the usual eggs for breakfast and packed along my gazpacho soup, edamame salad, edamame, etc. lunch and snacks. For dinner I made a nice Mediterranean salad and also indulged in some pita chips and a portion of Indian tandoori chicken and spinach from a frozen dinner. My husband finally awoke from a nap quite late (he has a cold) and so I grilled him pork loin steaks after 8 pm. I had one as well.Next Page: Day 17 and 18
