Phase 1

Rules:

1. Drink 1.5 quarts of Water a day minimum
2. Take a high quality Multivitamin daily
3. Eat 1.5 Tablespoons of oat bran a day (see recipe below)
4. Exercise for 20minutes a day
5. Eat as much as you want of allowed foods – no limit
6. Follow Phase 1 for the prescribed amount of time
   1. If you have less than 10 pounds to lose follow for 1 day then go on to Phase 2
   2. If you have between 10 – 20 pounds to lose follow for 3 days then go on to Phase 2
   3. If you have 20 – 40 lbs to lose follow for 5 days then go to Phase 2
   4. If you have over 40 lbs to lose follow for 7 - 10 days then go to Phase 2

What to Expect:

1. May be tired first 1-2 days

2. bad breath and or dry mouth at times

3. constipation after day 4 if you aren’t meeting water requirements

4. no feelings of constant hunger after day 3

5. lose 2-10 pounds

Allowed Foods:

1. LEAN MEATS – can be cooked with just a few DROPS of oil – do not exceed 10 % fat content

a. Beef - avoid types that are too fatty like ribs and ribeye – all others allowed – cut visible fat off

b. Veal – any but chops and lamb

c. Buffalo and Venison

d. Pork – avoid ribs – cut visible fat off

2. ORGAN MEATS

3. FISH AND SHELL FISH – any and all allowed – if canned has to be in brine, water, or tomato sauce only

4. POULTRY - any without skin except duck and goose – may cook with skin on but remove before eating

5. LOW FAT HAM, SMOKED TURKEY AND CHICKEN, DRIED BEEF – must be between 2-4% fat or less – deli ham and smoked ham not allowed

6. EGGS – prefer whites limit yolks due to cholesterol

7. VEGETABLE PROTEINS - tofu, seitan

8. NON-FAT DAIRY PRODUCTS

a. Milk

b. Yogurt – natural or flavored (like lemon, vanilla) – fruit yogurts limit to one 8oz cup a day

c. Sour cream

d. Cream cheese

e. Cottage cheese

9. BEVERAGES - tea, diet sodas

10. OTHERS –

a. artificial sweetners

b. Spices

c. Herbs

d. Vinegar

e. pickles (without sugar)

f. lemons for flavor only (don’t eat them and no lemonade)

g. mustard and salt in moderation

h. ketchup only if sugar free and low sodium

i. sugar-free chewing gum