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!
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!
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
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