What You Can Eat and What You Can't
Phase 1 is the strictest and includes: A lot of protein, such as beef, poultry, seafood, eggs, and cheese Some fats, including canola oil, extra-virgin olive oil, and avocado. Carbs with the lowest glycemic index, including vegetables such as broccoli, tomatoes, spinach, and eggplant.
Off-limits are fruit, fruit juices, starchy foods, dairy products, and alcohol.
In Phase 2, you slowly reintroduce healthy carbs into your diet -- fruit, whole-grain bread, whole-grain rice, whole wheat pasta, and sweet potatoes. Expect weight loss to slow to 1 to 2 pounds a week, on average.
Phase 3 is about maintaining your weight. There’s no food list to follow. By this time, you’ll know how to make good food choices and how to get back on track if you overindulge once in a while. If cravings return or your eating gets off track, the plan recommends going back to Phase 1 or 2.