Phase 2

After your first 2 weeks you will move on to this phase.  The idea of Phase Two is to gradually reintroduce some high nutrient, high fiber, low glycemic carbohydrate into your diet.  It is up to the individual what feels okay.  Listen to your body.  I know with me I do better with the high fiber carbs in the morning.  I dont do so well with the high fiber carbs at night.  If you notice that a food from the food list that you reintroduce starts to bring on crazvings you might want to go back and rework your Phase 2 menu.  Weight loss in this phase should continue and should be 1-2 lbs a week.  Try to introduce one fruit or high fiber carbohydrate a day.

All foods from Phase 1 can still be used with the reintroduction of these foods, slowly.

FRUITS

• Apples 
• Apricots-dried fresh 
• Blueberries 
• Cantaloupe 
• Cherries 
• Grapefruit 
• Grapes 
• Kiwi 
• Mangoes 
• Oranges 
• Peaches 
• Pears 
• Plums 
• Strawberries 

DAIRY 

• Milk-light soy, fat-free or 1% 
• Yogurt-light, fruit-flavored, plain, low-fat or fat-free 

STARCHES (use sparingly) 

• Bagels, small, whole grain 
• Bread-multigrain, oat and bran, rye, whole wheat 
• Cereal-Fiber One, Kellogg’s Extra-Fiber All Bran, oatmeal (not instant), other high-fiber, Uncle Sam 
• Muffins, bran-sugar-free (no raisins) 
• Pasta, whole wheat 
• Peas, green 
• Pita-stone-ground, whole wheat 
• Popcorn 
• Potato, small, sweet 
• Rice-brown, wild 

VEGETABLES AND LEGUMES

• Barley 
• Beans, pinto 
• Black-eyed peas

MISCELLANEOUS

• Chocolate (sparingly)-bittersweet, semisweet 
• Pudding, fat-free/sugar-free 
• Wine, red 

Sample Menue Choices

Breakfast

Protein: Quantity is not limited. See choices 
Vegetables: Minimum 1/2 cup. See choices 
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices 
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices 
Milk: 1 – 1 1/2 cups allowed daily (including yogurt) See choices 
Fat: 1 tsp mayonnaise or oil (optional) See choices 

Lunch

Protein: Quantity is not limited. See choices 
Vegetables: Minimum 2 cups. See choices 
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices 
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices 
Milk: 1 – 1 1/2 cups allowed daily (including yogurt) See choices 
Fat: 1 Tbsp mayonnaise or oil See choices 

Dinner

Protein: Quantity is not limited. See choices 
Vegetables: Minimum 2 cups. See choices 
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices 
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices 
Milk: 1 – 1 1/2 cups allowed daily (including yogurt) See choices 
Fat: 1 Tbsp mayonnaise or oil See

Dinner

Protein: Quantity is not limited. See choices 
Vegetables: Minimum 2 cups. See choices 
Fruit: 1 fruit serving allowed daily (with this meal or other). Gradually increase to 3 total servings for the day. See choices 
Starch: 1 starch serving allowed daily (with this meal or other). Gradually increase to 2 or 3 total servings for the day. See choices 
Milk: 1 – 1 1/2 cups allowed daily (including yogurt) See choices 
Fat: 1 Tbsp mayonnaise or oil See

Snack

Snacks are optional: Choose from the Protein, Vegetable, or Fruits list, or eat nuts from the Fats list. Plain, low-fat or fat-free yogurt is also allowed.