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FirstPhase(tostarttheprogram2weeks):
Foodsyoucaneat:
Beef(lowinfatsuchas): o o Sirloinsteakorgroundmeat Tenderloin

o Topround MilkProducts: o o o Cream1%fatorfatfree FatfreeYogurt Milk1%fatorfatfree

o Soymilk(lessthan4gr.offat) Chicken(noskin): o Whitemeatchickenorturkey

o Turkeybacon(2slicesperday) FishandSeafood: o Pork: o o Alltypesoffishandseafood

Canadianbacon Bakedham Tenderloin

o Veal: o o

Chop Legcutlet

o Coldcuts: o

Topround

Nofatorlowinfat 7

Cheese(lowinfat): o o o o o o o Cheddarcheese Cheesestrings Lowincream,withnomilkcontent Mozzarellacheese Parmesancheese Provolonecheese Ricottacheese

o Yellowcheese DriedFruits: o o o o o o Egg: o Tofu: Almonds(15) Indiannuts(15) MacadamiaNuts(8) Peanuts(20) Peanutbutter(2tablespoons) Pistachios(30)

Eggwhiteandeggsubstitute(asmuchasyouwant)

o Lowinfat VegetablesandBeans: o o o o o Alfalfasprouts Artichoke Asparagus Beans,greenbeans Broccoli 8

o o o o o o o o o o o o Fats: o

Cabbage Cauliflower Celery Chinesebeans/snowpeas Cucumber Eggplant Lettuce Mushrooms Spinach Turnip Tomato Zucchini

Canolaoil

o OliveOil SpicesandSeasonings: o o o o AlmondExtract Consomme Icantbelieveitsnotbutter Pepper(alltypes)

o Radishhotsalsa Sweets(nomorethan75calories/day): o o o ChocolatePowderwithnosugar Cocoapowderforbaking Frozenpalettewithnosugar 9

o o o o o

Fudgepaletteswithnosugar Gelatinwithnosugar Gumwithnosugar Hardcandywithnosugar Sugarsubstitutes

Foodsmustavoid:
Beef: o o o o Birds: o o o o Veal: o Cheeses: o o Ribs Brisket Liver Othergreasycuts

Chicken(wingsandLegs) Duck Goose Processedproducts

Whitemeat

Brie CheesesHighinfat

o Edam Vegetables: o o o o Beet Corn Sweetpotato Whitepotato 10

o Yam Fruits: o Allfruitsandfruitjuiceincluding: Carbohydrates: o o o o o o Apple Apricot Blackberry Cantaloupe Grapefruit Peaches

Bread(alltypes) Cereal Empanadaandbakedproducts(alltypes) Oats Matzo Pasta(alltypes)

o Rice(alltypes) Milkproducts: o o o IceCream Milk(fullor2%) SoyMilk

o Yogurt Miscellaneous: Alcohol(alltypes)

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SecondPhase(tillyoureachyourgoaloflosinganumberofpounds):
Foodsyoucaneat: Starches: o o o o o o o o o o o o o o o Fruits: o o o o o o Rice Bagels Sweetpotatoes OatCereal FiberOne AllBran UncleSamCereal Oatbread RyeBread WheatBread MultigrainBread Muffins(nosugar) Popcorn PitaBreadofWheat WheatPasta

Apple Apricot(dryorfresh) Banana Blueberry Cantaloupe Cherries 12

o o o o o o o o

Grapes Grapefruit Kiwi Mango Oranges Peaches Pears Plum

o Strawberries Milkproducts: o Yogurt(fatfreeandnoflavor)4oz/day Miscellaneous: o o Chocolatebittersweetandsemisweet(withmoderation) Puddings(fatfreeandnoflavor)

o RedorWhiteWine Vegetables: o o o o Breads: o o o o Barley KidneyBeans RedBeans Carrots

whiteRice(occasionally) Bread(flour,refined)(occasionally) Smallbread(occasionally) Matzobread(occasionally) 13

o o Fruits: o o o o

Pasta(flour)(occasionally) Ricecakes(occasionally)

Cannedfruits(occasionally) FruitJuice(occasionally) Raisins(occasionally) Pineapple(occasionally)

o Watermelon(occasionally) Miscellaneous: o o Icecream(occasionally) Marmalade(occasionally)

o Honey(occasionally) Vegetables: o o o Corn(occasionally) Whitepotato(occasionally) Beet(occasionally)

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BlackListofTransFats:
FastFoods: Biscuits Dressingsforbiscuits,dressingforbreads,ballsofflour Breakfastswithdressingsforbiscuitsmadeofflour Friedfastfoods Friedapples,fruitpies Frenchfries Friedchicken Sandwichesoffriedfish

FrozenFoods: Breakfasts: Danish Donuts 15 Breadedfish Heavymeals Pancakes Frenchfries Fruitpies Sweetappetizerstowarmup PizzaandPanpizza Potpies Waffles

Muffins Cinnamonbread Sweetbread Tartsorstrudel

DipsandAppetizers: Barstoloseweight Dipsofbeans Cheesedipsfornachos Saltycrackerswithcheesedips Saltines(saltycrackersfilledwithcheese) Sweetcookies Popcorn Saladdressings Pretzels Popcornformicrowave Friedpotatoes Layersofpastafilledwithcheese Pretzelsfilledwithcheese Puddings Cookiessnackkits Tostadas/nachos

Sweets/Candies: Candy Hardcandy Chocolate 16

Fruitchews Sweetsoftheseason

Oilsandfats: Vegetableoil(likebutter) Margarine Pastastoputonthebread

Milkandlactoseproducts: Breads: Desserts: Piesandcookies Decorationsforcakes Refrigeratedcookiedoe Pancakes IceCreampastry Cupcakes Cakes Internationalcoffeesandinstantaneouslatte Substitutesforcrme

FlourBiscuits Biscuitsfromrefrigeratedflourballs Commercialproductsforbreadingfish,beef,orchicken Preparedfillings

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SoupsandCaldos:

Consommincubes Mixturetopreparesoupandoniondip Instantnoodlesoups(Ramen)

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ThirdPhase(Maintenanceforever):
Eatgoodcarbohydratesandfats Experimentwithnewrecipesandingredients Ifgainingweight,gobacktoPhaseTwotolosethoseextrapounds Iftoomuchcraving,gobacktoPhaseOneforafewdays Consume3to4gramsofOmega3Fatsperday(foundinfoodsincluding fruitsand kidneybeans, cauliflower,and mackerel, vegetables,[ spinach, canolaoil, grapeleaves, broccoli, walnuts,some cantaloupe,

Chinesecabbage, herring,

walnuts)andcoldwaterfishsuchas sturgeon,and anchovies).

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WhatFoodtoBuy:
FirstPhase:
BeefTopround; FatfreeYogurt; Milkfatfree; Whitemeatchicken;

Turkeybacon(2slicesperday); Canadianbacon;

shrimp;

greentea,nosugar; PorkTenderloin; Cheesestrings; Almonds(15);

Bakedham;

Coldcuts,Nofatorlowinfat; Mozzarellacheese; Peanuts(20); Parmesancheese;

Cheddarcheese; Yellowcheese;

Peanutbutter(2tablespoons);

Pistachios(30); Asparagus; Lettuce;

Eggwhiteandeggsubstitute(asmuchasyouwant); Beans,greenbeans; Mushrooms; Spinach; Broccoli;

Chinesebeans/snowpeas; OliveOil;

Tomato;

Consomme;

Icantbelieveitsnotbutter; Frozenpalettewithnosugar; avocado; groundcumin. sardines;

Pepper(alltypes); Gelatinwithnosugar; Sugarsubstitutes; cilantro; basil;

Quinoa;

parsley;

SecondPhase:
greentea,nosugar; cilantro; basil; Sugarsubstitutes; groundcumin; Rice; Popcorn; Blueberry; OatCereal; avocado; Rice; AllBran; Quinoa; parsley;

Bagels; WheatBread; Apple; Cherries; Apricot(dryor Grapes;

Sweetpotatoes; MultigrainBread; fresh); Banana;

PitaBreadofWheat; Cantaloupe; 20

Kiwi;

Mango;

Oranges;

Peaches;

Pears;

Plum;

Strawberries;

Yogurt(fatfreeandnoflavor)4oz/day;

Chocolatebittersweetandsemisweet(withmoderation); RedorWhiteWine; KidneyBeans; RedBeans; Carrots

ThirdPhase:
greentea,nosugar; cilantro; cantaloupe; Chinesecabbage; anchovies basil; Sugarsubstitutes; groundcumin; avocado; walnuts; Quinoa; canolaoil; grapeleaves; herring; sturgeon; parsley; broccoli,

kidneybeans; cauliflower;

spinach; walnuts;

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SampleRecipes:

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Salads

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