Diet Summary

10% Calories from Fat, 65% Carbohydrates, 25% Protein
10% Calories from fat, at least 20 grams of fat per day, but less than 32 grams of fat per day, the body needs at least 14 grams of fat per day to function properly.
10 Milligrams of Cholesterol per day
Vegetarian diet except for fat free cottage cheese, fat free plain yogurt, skim milk and egg whites
Excludes all meats, avocados, nuts and seeds
Excludes all oils except 1 ½ Tablespoons of Extra Virgin Olive Oil (raw-uncooked) per day
Excludes caffeine and decaffeinated beverages
Excludes all soft drinks including diet
Excludes all sweeteners including all artificial sweeteners
Excludes all Alcohol consumption
Excludes all fried foods
Excludes white potatoes
Excludes all foods made with white flour, this one is tricky, food labels can be misleading
Excludes all popcorn, including hot air popcorn
Excludes all fruit juices
Excludes all breakfast cereals, plain oatmeal recommended with fresh fruit or a smoothie.
Excludes all dried fruits
Excludes all salad dressings and all Cream sauces
Excludes foods that have more than 3 grams of fat per serving
Excludes Cheese- all regular cheese is 60-90% fat
Excludes All processed oils including, Butter, Lard, Margarine-of any kind, Mayonnaise
Calories are not restricted, but maximum weight loss can be obtained between 1500 & 1700 calories per day
Eat 6-8 small meals a day or more.
Eat no more than 1 ½ cups of food per setting
Water, drink at least 8 glasses a day, or more, the key to success
Eat more foods as they are grown, fruits and vegetables, legumes, whole grains, eliminate processed, refined foods such as white bread and other processed foods such as chips, crackers, ect.
Corn and Carrots are not eliminated but if not ate in moderation they will slow down weight loss.
Keep a food and exercise journal, the easiest way to do that is with Life Form Software
Another key element to this program is stabilizing your blood sugar level not only the foods you eat, exercise will also help stabilize blood sugar.
Exercise is very important. Walking or swimming 5-6 times a week may be the best for someone that is overweight to decrease the risk of joint injury. If you have not been exercising at all check with your physician and start out slow and easy. The goal should be to work up to at least 1 hour per day.

I start the day with 4 cups of spinach (raw), 2 cups of broccoli (raw) and 3 carrots (raw). I juice these vegetables for about 12 to 16 ounces of spinach-broccoli-carrot juice.

32 ounces of cold water in the blender, 1-1/2 frozen bananas, 5 tablespoons of crushed pineapple(in its own juice) 1-3 scoops of whey protein (use Any Whey Protein-no cholesterol) 1-1/4 tablespoons of extra virgin olive oil. I drink 16 ounces and carry the rest to work to sip on.

1 apple at mid morning break

1 ½ cups Brown Rice and pinto beans for lunch (2/3 brown rice-1/3 beans) topped with whole canned tomatoes. 2 tablespoons of hot Pace Chunky Salsa.

1 Orange for afternoon break

Before leaving work I have drank 8 or more glasses (64 ounces or more) of water.

½ cup plain fat free yogurt and ½ cup crushed pineapple (in it’s own juice) for late afternoon snack at least ½ hour before dinner

1 ½ cups Brown Rice and pinto beans for dinner (2/3 brown rice-1/3 beans) topped with whole canned tomatoes. 2 tablespoons of hot Pace Chunky Salsa.

I drank at least 24 ounces of water after getting home from work.

3 Men’s multi vitamin

500 mg Vitamin C with Bioflavonoids 3000 mg total (3 in the morning, 3 at lunch)

2    1 gram softgel fish oil ( one in the morning, one at lunch)

3    Calcium, Magnesium, and zinc

2   Potassium 99 mg

1   Dry Beta Carotene 25,000 iu

1    Vitamin E  400 IU

2   Vitamin B Complex

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