ATTACK PHASE SU MMARY

During the Attack p hase, which can vary between 1 and 10

days dep ending on your circumstances, you have unlimited
access to the food categories listed below.
From these categories you can eat all you want, without any
restriction, at whatever time of day. Think of it as an all-day
all-you-can-eat buet. You are also free to mix and match these
foods.
You can have everything on the list without excep tion.
Everything that is not on the list is banned, so forget about
those foods for the moment, knowing that very soon you will have them all again.
1. Lean meats: beef (excep t ribs and rib eye), veal, grilled or
roasted without oil or fat, bualo, and venison, excep t
cuts used for braising or stewing
2. Organ meats: kidneys, liver, and tongue
3. All p oultry, excep t duck and goose, but without the skin
4. Lean p ork
5. All fishfatty, lean, white, oily, raw or cooked
6. All shellfish
7. Low-fat ham, sliced low-fat chicken
8. Eggs
9. Nonfat dairy p roducts
10. At least 1 quarts of water or mineral water with a low
salt content
11. The oat bran galette or 1 tablesp oons of oat bran added
to nonfat milk or nonfat yogurt
12. A comp ulsory 20-minute walk p er day
13. Extras: coee, tea, vinegar, avorings, sp ices, herbs,
p ickles, lemon (not lemonade), salt and mustard (in
moderation)
Ap art from these extras and the main food categories
described, eat nothing else. Anything and everything that is not
exp ressly mentioned on this list is forbidden during the
relatively brief p eriod of time that the Attack p hase lasts.
Therefore, concentrate on everything you are allowed to
have and forget the rest. Vary your meals, mix and match in
whatever order, make your menus interesting, and never forget
that you can have as much as you want of all the foods on this
list.






CRU ISE DIET SU MMARY
Keep eating all the Attack diet foods and add the following
vegetables, raw or cooked, without restricting quantities,
combinations, or time of day: tomatoes, cucumbers, radishes,
sp inach, asp aragus, leeks, string beans, cabbage, mushrooms,
celery, fennel, Swiss chard, eggp lant, zucchini, summer squash,
p ep p ers, and all salad greens, including chicory. You can even
include carrots, beets, and artichokes, p rovided you do not eat
them at every meal. These three vegetables contain a little
more sugar than the others allowed in the alternating p rotein
diet, but you can eat them liberally while youre losing weight
at a normal rate. However, if your weight loss slows or you
reach a p lateau, reduce or eliminate their consump tion until
your weight loss resumes. Throughout this Cruise p hase, you will alternate p eriods of
p roteins with vegetables with p eriods without any vegetables
until you reach your desired weight.

CONSOLIDATION DIET SU MMARY
How long this transition diet lasts is calculated according to
how much weight you have lost, based on 5 days for every
p ound shed. If you have just lost 40 p ounds, you must follow
the transition diet for 40 5 daysthat is, 200 days (6
months and 20 days); if you have lost 20 p ounds, you will
follow it for 100 days. You can easily calculate the exact amount of time you need before
reaching p ermanent
stabilization.
The whole time you are consolidating your weight, you will
follow the transition diet as closely as p ossible. You are
allowed the following foods:
The p rotein foods from the Attack diet
The vegetables from the Cruise diet
1 serving of fresh fruit p er day, excep t bananas, grap es,
and cherries
2 slices of 100 p ercent whole grain bread p er day
1 ounces (40 grams) of cheese p er day
2 servings of starchy foods p er week
Lamb, roast p ork, and ham (lean cuts), once or twice a
week
Then to crown it all:
2 celebration meals p er week (you are free to choose any
foods, but no bingeing)
But also, absolutely and without question:
1 day of p ure p roteins (the Attack diet) p er week, on the
same day every week and without fail


PERMANENT STABILIZATION DIET SU MMARY
1. Go back to eating what you want for 6 days out of 7,
while keep ing the Consolidation foods as your safety while keep ing the Consolidation foods as
your safety
base and p latform.
2. Hold on to everything you have learned and the good
habits you have acquired while comp leting the whole
p rogram.
3. Enshrine p rotein Thursdays as the day that p rotects you
for the rest of your life.
4. Live your life as if elevators and escalators did not exist.
5. Take 3 tablesp oons of oat bran every day for the rest of
your life.
If you neglect any of these ve measures, you will p ut your
weight management at risk. If you give them all up , sooner or
later you will denitely p ut back on all the weight you have
lost.