Drink 8+ glasses of water each day (8 oz.)
Try to consume no more than 1500 – 1600 calories a day. (If you are smaller already, you may have to eat less. But you should at least 1200 calories each day).
Meat servings should be between 4 oz – 6 oz. only. If you are a vegetarian or vegan, you should probably eat beans & soy from the very beginning for added source of protein.
I also didn't eat anything after dinner unless I was absolutely starving. However, I tried to cut myself from all food about 2 hours before bedtime.
WEEK 1-2: You may eat only chicken, eggs, turkey (ground or breasts), fish, shellfish, eggs, and veggies. You can use olive oil and seasonings in your cooking. You may have almonds and cashews (in moderation). Almond milk and almond butter are okay if they contain no added sugar. I used a lot of red wine vinegar and pepperoncini juice for salad dressing. You may have avocados and tomatoes and sweet potatoes.
WEEK 3-4: Add fruits. YUMMY. Strawberries will never taste this good in your life again. Fruit almost tasted like candy after 2 weeks of savory veggies. Make sure to eat more servings of veggies than fruit each day. I also tried to stop eating fruits before dinner.
WEEK 5-6: Add legumes and lentils. Quinoa, and one serving of starchy veggies each day. You can add other nuts as well, but go easy on the peanuts. Popcorn is now on the list. It is a good treat (just steer clear of the butter).
WEEK 7-8: Add a 1-2 portions of whole grains. Oatmeal, steel cut oats, wheat tortillas, whole grain toast with your eggs.
At the end of week 8, add back in anything else you may be missing. I chose to stay away from dairy all together. Leafy green veggies have plenty of calcium. Your cravings should be gone and hopefully you'll want to continue eating this way on a regular basis. My one downfall is having Diet Dr. Pepper each day. I think I've almost convinced myself to quit drinking it (after the case in my fridge is gone, of course).
If you follow this plan, you should be able to kick-start whatever goal you have set for yourself. I lost almost 30 lbs in 8 weeks eating this way. I am starting again on June 11 if you want to join me. I've found some pretty great recipes so it doesn't feel like you are always just eating a grilled piece of chicken with a salad. I'll share those, too.
Start mentally prepping yourself. We can do it together!