Cheat Sheet

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.