3. PHASE ONE

The first phase of the diet is also the most restrictive and the shortest. During Phase One, which lasts about two weeks, almost all carbohydrates are cut out of your diet. This includes alcohol. Recipes are available in the book and on the website. Listed below are the foods to enjoy and the foods to avoid during Phase One. If your favorite food is something to avoid in Phase One, don't worry, some of the foods to avoid in Phase One will be foods to enjoy in Phase Two.

Foods to Enjoy

Dairy - skim milk, cheese, nonfat and sugar free plain yogurt

Protein - eggs, lean meats, fish, tofu, meat alternatives (beans, nuts, legumes, seeds)

Vegetables - almost any including tomatoes, broccoli, spinach,

Oil - olive oil, canola oil

Condiments and seasoning - mustard, pickles, fresh or dry seasonings and herbs including basil, salt, pepper, thyme, oregano, sage, rosemary, crushed red pepper

Sweets and desserts - sugar substitutes, sugar free gelatin, sugar free candy, sugar free gum

Beverages - tomato juice, vegetable juice, diet soda, coffee, tea

Foods to avoid

Protein - jerky with sugar, fatty cuts such as brisket, prime rib, liver, duck, processed meat

Dairy - whole milk, sour cream, Edam cheese, Brie

Vegetables- sweet potatoes, corn, carrots, pumpkin, beets, turnips, winter squash

All fruits including apples, oranges, prunes, cranberries, grapes and their juices

All starches including rice, pasta, bread, cereal, potatoes, croutons

Fats and oils - fried food, heavy oils including peanut and palm, trans fats

Condiments - ketchup, barbeque sauce, jams

Sweets and desserts - anything processed or containing sugar

Beverages - alcohol of any kind, fruit juice, regular soda

Phase One menu guidelines

Breakfast Unlimited protein, at least one half cup of vegetables, no fruit, starches, or milk, and one teaspoon of oil or mayonnaise if desired.

Lunch Unlimited protein, at least two cups of vegetables, no fruit, starches, or milk, and one tablespoon of oil or mayonnaise.

Dinner - Unlimited protein, at least two cups of vegetables, no fruit, starches, or milk, and one tablespoon of oil or mayonnaise.

Snacks Snacks are required, and can be chosen from the proteins, vegetables, or nuts list.

Your cravings will disappear after a couple of days of Phase One and you will lose a significant amount of weight. Do not be tempted to stay in Phase One. It is not meant to be a lifelong commitment. Staying in Phase One too long will cause your body to feel deprived and lower your chances of success. Think long term, not instant gratification.