Select Phase
Cheat Sheet Phase 1 Weight Loss
500 calorie per day VLCD consisting of Lunch and Dinner only
Protein - 100 g (3.5 oz) boneless, skinless, weighed raw:
- beef (at least 95% lean)
- veal
- chicken (skinless breast meat only)
- white fish
- lobster
- crab
- shrimp (prawns)
- skim milk cottage cheese
- 4 eggs (1 whole + 3 whites only
Vegetable - 1-2 cups of 1 vegetable per meal:
- asparagus
- beet greens (not the sugar beet or beetroot)
- broccoli
- cabbage - all varieties including - bok choy, Chinese, white and red, kalian (also known as Chinese Broccoli), kale (wild cabbage), Nappa, rapeseed
- celery
- chard
- chicory or Witloof (flower)
- cucumber
- fennel
- mushrooms
- onion - red, white, brown
- radicchio
- radish - red, white
- salad greens - all varieties including arugula or rocket, lettuce, endive,
- spinach, kangkung (an Asian water spinach)
- tomato
Bread Stick - 1 per meal:
- grissini
- Melba toast
Fruit - 1 per meal:
- 1 apple
- 1 orange
- handful of strawberries
- ½ grapefruit
NO dietary fat, oil or sugar whatsoever.
Cheat Sheet Phase 2 Stabilization
you may now EAT ANYTHING YOU PLEASE for the next 3 weeks except sugar and starch
Now you CAN reintroduce fats and oils
- fatty fish eg salmon, meat with fat on, bacon, deli-meat, cheese, avocado, cream, butter and as many eggs as you like, but not on toast until Phase 3 Maintenance
You CANNOT eat
- refined sugar, honey or sugar substitute including High Fructose Corn Syrup (HFCS) or anything containing these products – i.e. most processed foods – jams, syrups, sauces, ketchups, gravies, breakfast cereals, salad dressings, candy, cookies, cordial, fruit juices, flavored milk, soda beverages (including diet sodas), chocolate, ice cream
- grains - includes breads, noodles, pasta, rice, crackers, grissini, melba toast, biscuits, cookies, pies, pastries, cakes
- potatoes, yams, sweet potatoes
Sugar, rice, noodles, bread, potatoes, cakes and pastries are the most dangerous.
Exercise caution - beans, chickpeas, broad beans, pumpkin.
If your weight increases above 1 kg (2 lbs) over the weight achieved on your last weight day (LWD) DO A STEAK DAY ... see P2/3 Troubleshooting Slideshow.