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Week 3 Friday Meeting (January 22)
Topic of the Week: Transitioning to Phase 2
If you started the South Beach Diet three weeks ago when this Challenge first began, you’ve recently completed Phase 1. What a great accomplishment! You may find yourself asking, what now? For starters, here are some tips on what to expect on Phase 2.
It’s completely normal at the start of the Phase to feel nervous to transition to Phase 2. Many people worry they will go back to their old habits. Since you most likely saw a lot of progress on Phase 1, you may want to continue it, but you can’t stay on Phase 1 forever. The goal of Phase 1 is to eliminate sugar cravings and the goal of Phase 2 is to teach you to eat a variety of wholesome, healthy foods for the long term. I can speak from personal experience about that scary transition, but having lived through it I can tell you that I never would be where I am today (maintaining a healthy BMI for over 5 years) if I had not learned once and for all HOW to eat those starch/grains and fruits. I have finally gained a healthy understanding of appropriate portions of these foods and how important balance is in my diet and in my life. I could not have done that had I not moved to phase 2.
As you transition onto Phase 2, you can start enjoying a variety of other delicious foods, including whole-wheat pasta and other whole-grains, fresh fruit, and even chocolate pudding! Unlike Phase 1, Phase 2 weight loss is gradual and the focus is on making the diet into a lifestyle. Phase 2 is all about choosing healthier alternatives for the foods you love and improving your eating habits. On Phase 2, you can enjoy everything on Phase 1, in addition to the Phase 2 Foods to Enjoy list.
To help you incorporate more Phase 2 foods into your meals, search our database of more than 1,000 recipes, or explore our Foods to Enjoy Quick Search widget located on your member homepage.
Tell us what your thoughts are on Phase 2. Already a seasoned South Beach Dieter? Share your favorite foods to enjoy and give tips on how to incorporate them into your daily meals.Our guest speaker this week is Marilyn Jess, a registered and licensed dietitian with more than 20 years experience in the field of nutrition and dietetics. Marilyn received her bachelor’s and master’s degrees in human nutrition from San Diego State University. She also earned a certificate in professional training skills from Sonoma State University, with expertise in teaching adults. Her areas of professional experience include employee education for adults, nutrition management, developmental disabilities, and long-term care. She is a freelance writer who has authored several nutrition newsletters and run workshops on public-speaking skills.
So, my cyberfriends, the official meeting starts at 3:00 p.m.! Please feel free to submit your questions to Marilyn!
Linda
Thanks, Linda!
Hello, everyone, and welcome to Phase 2! Moving into Phase 2 of the SBD brings changes in your eating plan and great rewards, for in Phase 2 you turn changes into healthy habits. It’s also where most members lose most of the weight they plan to lose. Yes, that’s right. Phase 2 typically lasts much longer than Phase 1, and weight loss naturally slows down. That’s when having the help of your personal support team can make the difference. When things are going well, there’s nothing like celebrating success with others. Celebrate and share your success by all means!
Think of a support team as a circle of safety, and you get to choose who is on your team. To identify people who truly support you, ask yourself these questions:
*Who listens to me, and wants the best for me? That may be those closest to you, or people you never actually see, such as those SBD members who answer questions in a way that ‘speaks’ to you. Think about having a go-to group of two or three people you can turn to, anytime.
*Just as important, who do you need to avoid, or limit your precious time with, so that you stay focused on the day-to-day challenges of lifestyle changes?
Remember--a dream shared becomes a goal, a goal reached becomes success. If the going gets tough, getting support from those who have already been there, and succeeded, does work. Reaching out helps you slow down, and make informed choices, too. Sometimes all it takes is to read a post on an SBD message board to realize that someone else came up with a creative solution to a problem you may have, and that solution seems right for you.
You can reach your goals. Now, as you transition to Phase 2, is a great time to renew your personal commitment to your health and fitness, knowing that as the saying goes, “You’re worth it.” Envision yourself reaching your health and fitness goals, take action, and turn to your support team often. Push past obstacles, be patient, and enjoy the bounty of healthy foods in Phase 2!
I also agree that you don't have to be face to face with your support team. The SBD online boards have a number of threads that are really a circle of cyberfriends there to support, encourage, and (from time to time) give a bit of a swift cyberkick in the pants (LOL)!
Setting goals (as we talked about last week), and then sharing progress on those goals is another benefit of this community. I recently found the 15 Mile Sisters which has really gotten me back into the habit of exercising regularly.
I'm wondering if you have any advice for our friends who have spouses that are not as supportive as we need them to be?
Linda
Congratulations on the terrific progress you've made so far. Having more energy and eating less sweets are two signs that you are doing well so far.
Please remember that you do not need to be perfect in Phase 1. The lifestyle change that the SBD encourages does take time, and that's OK. I now encourage you to begin the Phase 2 transition. The transition to Phase 2 actually takes several weeks, as you ease into it. Good luck!
Unless you have 100 or more pounds to lose, staying on phase 1 is not the best idea. You did lose 3 pounds, and it sounds as if you are beginning to control those sweets. Why not think about why you made some less than SBD friendly choices in phase 1, and then make a plan for what you will do differently as you move to phase 2? No one is perfect!
Linda
Make sure you weigh in for the week on the Week 3 weigh in thread.
Also, be sure to refresh your browser periodically so that you can see the chat.
Linda
This sometimes happens as you start Phase 2, and it's perfectly normal as your body adjusts to the change in your food selection. Journaling is a GREAT idea, to take a closer look on your eating. Yes, stay with it, and with the support of your SBD team and your own support team, you WILL succeed.
Have you moved to phase 2? How are you doing on the SBD? Did you make any SMART Goals last week? How did you do on those?
Join in!
Linda
Also, I've just been diagnosed with walking pneumonia and bronchitis after being ill for over a month and a half. Any diet suggestions? Kaiser is worse than useless at anything but prescribing medication. ;)
Glad to be here and joining you,
Marte
I found that in phase 2 I really had to listen to my body. I kept a food journal and recorded what new foods I introduced, and then if I felt that "I have to eat or I will die feeling" (which to me is what cravings are), I recorded that -- it really helped me to understand what the new foods were doing to me. I tried those foods at various times of day or with different foods. If they kept "triggering" me... well, those are the foods that I don't eat.
It can be a tedious process.... but... it has been worth the learning.
Linda
- Linda wrote:
Wow! Thanks, Marilyn, for sharing those thoughts. I can attest to the importance of surrounding yourself with supportive people. It can be so difficult for folks who don't have that support team.
I also agree that you don't have to be face to face with your support team. The SBD online boards have a number of threads that are really a circle of cyberfriends there to support, encourage, and (from time to time) give a bit of a swift cyberkick in the pants (LOL)!
Setting goals (as we talked about last week), and then sharing progress on those goals is another benefit of this community. I recently found the 15 Mile Sisters which has really gotten me back into the habit of exercising regularly.
I'm wondering if you have any advice for our friends who have spouses that are not as supportive as we need them to be?
Linda
Hi Linda.
As I sometimes tell clients--you are in charge of your choices. Perhaps those around you can't make the same committment that you are making, and that's fine for them. Everyone is not ready to be healthy at the same time. You are, and having a few go to people, whether in person or cyber friends, as you say, does help. These friends have been in the same place you are, many times, and have pushed past obstacles such as you describe. You are a great example and inspiration to others, please keep that in mind as you move forward.
Good to be here, Tried to post a min ago, but doesnt seem to have worked.
I've been on Phase2 for awhile, and now I think I need to rethink the portion sizes. Have gotten lax on that.
Cheers!
Hopefully, you will be able to post.
Linda
So, here's my question. I have more than 100 pounds to lose. More like 150. So far, I've lost just over 12 pounds on the SBD. I've begun modest exercise (though this morning's session with the SBD Supercharged video demonstrated that I totally suck at even the easy phases of the cardio workout.) Would you recommend me to go ahead and begin Phase 2?
Thanks.
Smartypants