Even though "diet" is in the title, this isn't the sort of diet you can do for a few days for quick weight loss. Instead, it is a way of eating, and living, that helps you gradually change your eating habits so they stick with you for good.
You will go through three phases:
Get Moving (at least 4 weeks): Keep calories in check by increasing your activity at least one level, understanding emotional reasons for hunger, introducing "anything-goes calories," and portion control.
Your Best Life (ongoing): Add even more activity; cut back on saturated fat, sodium, and added sugar; eliminate trans fats; and include wholesome foods.
What You Can Eat and What You Can't
You will eat three meals and at least one snack a day and drink lots of water.
Phase 1: You will have a fiber- and calcium-rich breakfast every day, healthy 100- to 200-calorie snacks, no eating for at least 2 hours before bedtime, and lots of water. You cannot eat the six problem foods: alcohol, soda, trans fats, fried foods, white bread, and full-fat milk and yogurt.
Phase 2: This phase is all about controlling your portions. You will eat the same types of food as in Phase 1, but you’ll add "anything-goes calories," with the amount depending on your activity level. In short, you have to earn them by being active.
Phase 3: You still keep portions in check, and you shift toward nutritious foods (leaner proteins, fruit, whole grains, colorful vegetables). You'll also focus on the quality of your diet. Everything you eat should offer great taste, vitamins, minerals, and nutrients you need to be satisfied and stay healthy.
The Best Life Diet doesn’t allow alcohol in Phase 1 but allows it in moderation in Phases 2 and 3 as part of your "anything-goes calories."
Limitations: In Phase 1, you cannot have alcohol, soda, trans fats, fried foods, white bread, or full-fat milk and yogurt. In Phases 2 and 3, you may use some of those foods as your "anything-goes calories."
Exercise: Required. You will do cardio and strength training, increasing it up with each phase of the diet. It will take time, ranging from 90 minutes a week to 6 hours a week or more.