Phase 2 starts on day 15 and lasts until you are close to the weight you want. Nothing from Phase 1 disappears. You add carbohydrates back one serving at a time and watch what happens to hunger.
Add back first
- One piece of fruit a day. Berries, apples, and pears before bananas, pineapple, and watermelon.
- One serving of a high-fiber starch. Oatmeal, barley, quinoa, brown rice, whole-grain bread, or a sweet potato.
- A slightly larger bean portion, if you want it.
Still a bad idea most days
- White bread, white rice, and regular pasta.
- Juice, soda, and sweets.
- Large restaurant portions of alcohol. The book allowed wine later in Phase 2, with a meal, not as a free daily drink.
If weight loss stops and you are hungry again, Agatston's instruction was to drop the last carbohydrate you added, not to restart Phase 1 every Monday. Phase 3 is this same menu, with enough food to hold a stable weight. The food list separates the Phase 1 bans from the Phase 2 additions.