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 EnjoyDairy - 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 avoidProtein - 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 guidelinesBreakfast 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.