Adding back grains and fruits

[luv2bike]

Moving from Phase 1 to Phase 2 can be scary. The goal during Phase 2 is to add carbs back slowly and gradually, and no two people will experience it the same way.

For the first two weeks of Phase 2, it is recommend you start by reintroducing two good carbs daily—one starch and one fruit. For the starch, it's suggested to add back a high-fiber cereal at breakfast. It's best to avoid eating fruit first thing in the morning at breakfast, so again the suggestion is that 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, then 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:
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-2/119-adding-back-grains-fruits.html
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.

It's best to start with things that are lower on the glycemic index.

[sbdier]

'hello luv2bike, actually i\'d be luv2sleep hahhha.- \r\n\r\njust wanted to say how useful it is for me thsi thread you\'ve posted. I0m in week 6 almost of pahse 2 and i haven\'t been adding gradually the fruit and starch you recommend. Up to this day, i\'m only having 1 fruit daily nad my oatmeal for dinner. \r\nwhat do you think about this?'

[luv2bike]

I think that you're doing fine as long as you're still losing weight and not having any cravings returning. That's what's great about this plan. It gives you lots of chances to make healthy choices. And it helps teach a person to eat correctly for the rest of their lives. Listen to your body.

[smartin0504]

Hey I just noticed what 'sbdier' said. Oatmeal for dinner? Is that healthy to be having just oatmeal for dinner? I of course have no idea what 'sbdier's body can handle...but just wondering...sounds like he/she may need to be eating more for dinner?

Another question...is the purpose of being careful w/ good carbs just because they can bring back cravings?

Thank you!

[Long Island Lady]

I have been on phase 2 for abour 3 or 4 wks now and havent lost any weight. I lost 10 lbs in phase 1 - The only things Ive put back in phase 2 is: an apple and high fiber cereal - Im about to give up and hoping someone can help me!

[Annamrie]

Long Island Lady,
I know your post was some days ago, but I just read it. I too, stalled for a couple of weeks when I started Phase 2 (after losing 15 lbs on Phase 1). But I have now started losing again. Make sure you are eating enough. Even though I stalled, I still gradually increased my good starches. I started losing again when I got to 1 fruit and 2 good starches a day.

[wendydunst]

'I\'m a second round SBD-er. I originally lost 40 lbs. last year, and then gained 17 back. I\'m finishing up week 2 of phase 1 and have lost 11 lbs. I\'m looking forward to starting phase 2 on Monday.\r\n\r\nAnyway, one of my favorite breakfasts on Phase 2 is Kashi GoLean cereal with blueberries. Why is fruit not recommended for first thing in the morning?\r\n\r\nThanks!'

[no2atkins]

Originally Posted by Annamrie

Long Island Lady,
I know your post was some days ago, but I just read it. I too, stalled for a couple of weeks when I started Phase 2 (after losing 15 lbs on Phase 1). But I have now started losing again. Make sure you are eating enough. Even though I stalled, I still gradually increased my good starches. I started losing again when I got to 1 fruit and 2 good starches a day.

not only have i stalled but i have gained a few back...

i added fruit and a slice of whole grain bread a day...

I am wondering if maybe i should have added just one or the other...

i think it has to do with the fact i am on the last 10-15 pounds.

[RedRox]

Generally one or the other for the first week is often recommended. (Really don't know what is the recommendation on this board.) But really it's water weight from replenishing glycogen stores more than actual "fat" gain. Stay with it and it will even out over time. Also whole wheat breads and any whole grain flour products are still pretty refined compared to whole grains in their more whole formats like brown rice, quinoa, barley and so forth. And the category is "starches" not grains, so you could try switching from a bread product to a more whole grain product or a starchy veggie like a winter squash or a sweet potato instead.