It starts with a pantry purge of five ingredients. Anything with sugar, syrup, flour (other than 1 whole meal), saturated and trans fat must go.
You are encouraged to stock up on fruit and vegetables, whole grains, lean protein, eggs, nuts, beans, yoghurt, fish and healthy fats.
For the next week you have to cut 100 calories per day, skip sodas and snacks and stick to a same food routine to eliminate guesswork. Other rules are to use smaller plates to control portion sizes, not to eat after 8:30pm, buddy up for support, cheat responsibly with spicy flavorsome snacks or distract yourself until a craving passes, walk 10,000 steps per day, monitor your weight and waistline daily and keep your doctor in the loop.
Basically it’s the same through week 2 and beyond.
This is no magic bullet, just a sensible, if somewhat boring plan.