What Can You Eat on Phase 2 of the South Beach Diet? A Comprehensive Guide

October 18, 2025 •

3 min read

The South Beach Diet is known for its multi-phase approach to weight loss and healthy eating. The restrictive initial two weeks, Phase 1, eliminate cravings, paving the way for the next stage, which answers the question: "What can you eat on phase 2 of the South Beach diet?".

Quick Summary

Phase 2 of the South Beach Diet adds healthy carbs like fruit, whole grains, and certain starchy vegetables back into your diet, allowing for gradual and sustainable weight loss. This phase continues until you reach your goal weight, offering more food variety.

Key Points

Gradual Reintroduction: Phase 2 of the South Beach Diet slowly adds healthy, low-glycemic carbohydrates back into your eating plan after the initial two-week detox.
Expanded Food Choices: Dieters can now enjoy small portions of fruits, whole grains, and specific starchy vegetables in addition to Phase 1-approved foods.
Sustainable Weight Loss: The target weight loss in Phase 2 is a steady 1–2 pounds per week, which is considered a healthy and sustainable rate.
Focus on Low-Glycemic Carbs: Emphasis is placed on nutrient-dense, high-fiber carbohydrate sources that help prevent blood sugar spikes and cravings.
Listen to Your Body: Individuals are encouraged to monitor their body's response to new foods, adjusting intake to maintain weight loss and avoid cravings.
Continued Phase 1 Foods: Lean proteins, healthy fats, and non-starchy vegetables remain core components of meals and snacks.

Phase 2 is the long-term weight loss phase of the South Beach Diet, following the initial two-week detox. It aims for steady weight loss of 1 to 2 pounds per week by gradually reintroducing 'good carbs' with a low glycemic index, such as certain fruits and whole grains. This expanded food list makes Phase 2 more sustainable.

Core Food Groups in Phase 2

Phase 2 builds on Phase 1, emphasizing lean protein, healthy fats, and non-starchy vegetables while adding a limited number of high-fiber, low-glycemic carbohydrates.

Lean Proteins and Dairy

Lean protein options remain similar to Phase 1.

Lean Meats: Skinless chicken and turkey, lean beef, pork, and veal.
Fish and Shellfish: All types, including fatty fish.
Eggs and Soy: Eggs (unlimited whites) and soy products like tofu.
Low-Fat Dairy: Milk, yogurt, kefir, and low-fat cheeses.

Vegetables, Nuts, and Healthy Fats

Non-starchy vegetables and healthy fats continue to be important.

Unlimited Non-Starchy Vegetables: Leafy greens, broccoli, tomatoes, peppers, and mushrooms.
Healthy Fats: Olive oil, avocado, nuts (almonds, walnuts), and seeds (flaxseeds, chia seeds).
Nuts and Seeds: Limited to one ounce daily.

The Reintroduction of 'Good Carbs'

This is a key change in Phase 2, with gradual reintroduction to prevent cravings.

Fruits

One to three servings of low-glycemic fruit are added daily.

Berries: Blueberries, strawberries, raspberries, and blackberries.
Other Fruits: Small portions of apples, oranges, pears, plums, and peaches. Avoid high-sugar fruits.

Starchy Vegetables

Limited portions (1 to 4 servings) can be included.

Approved Options: Sweet potatoes, yams, winter squash, and peas.

Whole Grains and Legumes

Gradually reintroduce high-fiber whole grains and legumes.

Whole Grains: Brown rice, quinoa, barley, whole-grain bread and pasta.
Legumes: Black beans, chickpeas, kidney beans, and lentils.

A Comparison of Foods by Phase


Food Category	Phase 1 (Limited/Eliminated)	Phase 2 (Gradually Reintroduced/Limited)
Fruit	All fruit eliminated	Small, controlled portions of low-glycemic fruits like berries and apples
Starchy Vegetables	Eliminated (e.g., sweet potatoes, corn)	Limited portions of high-fiber, starchy vegetables like sweet potatoes and winter squash
Whole Grains	All grains eliminated (e.g., bread, pasta, rice)	Limited servings of whole grains like brown rice, whole-wheat bread, and quinoa
Alcohol	Eliminated	Occasional drink of dry wine or light beer permitted
Lean Protein	Unlimited consumption	Continued, central part of diet

Practical Tips for Success in Phase 2

To ensure continued weight loss in Phase 2:

Listen to your body: Adjust carb intake if cravings or stalled weight loss occur.
Plan your meals: Plan meals and use a food journal to manage portion sizes for grains and fruits.
Prioritize fiber: High fiber content in Phase 2 carbs helps regulate blood sugar and satiety.
Stay hydrated: Drink plenty of water for health and weight management.
Explore new recipes: Utilize the expanded food list with Phase 2-specific recipes.

Conclusion

Phase 2 of the South Beach Diet is a sustainable stage for achieving weight loss goals by reintroducing healthy, low-glycemic carbohydrates while maintaining steady weight loss. The expanded food choices offer more flexibility. Focusing on portion control and listening to your body helps ensure long-term success and prepares you for healthy eating in Phase 3. Learn more about the principles from the Palm website.

Frequently Asked Questions

Phase 2 of the South Beach diet lasts as long as it takes for you to reach your goal weight. It is the long-term weight loss phase of the plan.

Yes, you can eat fruit on Phase 2, but in limited, controlled portions. The diet recommends focusing on low-glycemic fruits like berries and certain apples.

Allowed whole grains in Phase 2 include high-fiber, low-glycemic options such as brown rice, quinoa, whole-wheat bread, whole-grain pasta, and oatmeal.

Yes, certain starchy vegetables like sweet potatoes, yams, peas, and winter squash are permitted in limited portions during Phase 2.

You should still avoid foods with refined flour or sugar, fatty meats, fruit juice, and high-glycemic fruits like watermelon, raisins, and dates.

Limited alcohol consumption is allowed in Phase 2, specifically dry wine or light beer in moderation, but not more than one or two drinks per week.

Yes, weight loss typically slows down in Phase 2 to a healthy and sustainable rate of 1 to 2 pounds per week, compared to the initial rapid weight loss in Phase 1.