Fruits
are not only refreshing and flavorful, they’re also chock-full of
health-boosting fiber, vitamins, minerals, and phytonutrients. These good carbs
are an essential part of the South Beach Diet beginning on Phase 2 and are
important for optimal health and the maintenance of your body.
Studies have shown that people who
eat more fruit, along with vegetables, have fewer chronic diseases, including
heart disease, type 2 diabetes, and certain cancers. You can enjoy fruit as a
snack, tossed into salads, sprinkled on top of cereal, and even in your cooking
and baking. To really maximize the benefits of these superfoods, it’s best to
eat a wide variety, since different fruits contain different
nutrients.
Off-Limits on
Phase 1
As good for you as fresh, fiber-rich
whole fruits are, they are off-limits during Phase 1 of the South Beach Diet.
Here’s why: The goal of Phase 1 — the most restrictive part of this
healthy lifestyle plan — is to jump-start your weight loss, stabilize
blood-sugar levels, and eliminate cravings for sugary foods and refined
carbohydrates. While fruits are healthy, many are also high in natural sugars,
which can cause swings in blood sugar that lead to cravings for more sugary and
starchy foods. By eliminating fruit and other foods that are high in sugar for
just two weeks on Phase 1, your cravings should disappear and you’ll gain
better control over what you eat.
Transitioning to
Fruits on Phase 2
After weeks on Phase 1, you can move
on to Phase 2 and start adding most whole fruits back into your diet. The key
is to transition mindfully so your cravings don’t return. Some people
seamlessly reintroduce fruit, while others need to carefully experiment with
portion size and type of fruit to avoid reawakening their cravings. Regardless
of the method that ends up working best for you, start with having fruit once a
day and see how that feels. The goal is to gradually increase your fruit servings
to up to 3 times a day.
Fruits for Phase 3
Some fruits are off-limits until Phase 3 of the
South Beach Diet because the sugars they contain are more readily absorbed by
the body. And even on Phase 3, these fruits are recommended only occasionally,
since they may trigger cravings. The fruits in this category include
watermelon, pineapple, dates and figs, fruit juices, and canned fruit in heavy
syrup. No food is forbidden once you are on Phase 3, but if you do find that a
specific fruit sets off your cravings, try your best to avoid it, as there are
many other delicious fruit options out there that won’t jeopardize your
weight-loss success.
