Diet I followed, calebsmom

[Hillbilly Housewife]

Ontario Food List

Current Updates: July 4, 2007 Previous Updates:June 4, 2007
Food Lists: follow these instructions to the letter:
There are 4 food categories plus allowable liquids listed below. The 4 food categories are
Proteins, Vegetables, Fruits and Bread Substitutes.
You may have 2 servings from each category per day. They may be eaten at any time throughout the
day. Eat your protein portions at least 4 hours apart.
No substitutes are allowed. Period. If it’s not on the list, don’t eat it.
Even the slightest deviation may be detrimental to your success.


LIQUIDS
Minimum 8 glasses or 64 ounces (2 liters or 2 US quarts) of liquids each day is mandatory.
However, more is better. Make sure that fresh water comprises at least half the volume.

ALLOWED:
GENERIC
- water
- weak tea, herbal teas
- mineral water
- soda water
- soft drinks (sugar free and caffeine free with aspartame)
- decaffeinated coffee (only one cup of caffeinated coffee allowed per day)
- Natural Green Leaf Brand Dieters’ Herbal Drink
BRANDS:
- Aloe Organics Pure Aloe Vera Juice - (2 ounces per day)
- Caf-Lib Uncoffee - Original Blend
- Campbell’s 25% Less Sodium Chicken Broth
- Campbell’s Chicken Broth with Garlic and Herbs - (1/2 cup per day)
- Campbell’s Fat Free Beef Broth - (2/3 cup per day)
- Campbell’s Healthy Request Chicken Broth
- Celestial Seasonings Bengal Spice Tea
- Celestial Seasonings English Toffee Herbal Tea
- First in Medicinal Herb Teas
- Knorr OXO Beef 1 sachet per day
- Licorice Spice Caffeine Free Herbal Tea
- Lipton French Vanilla Tea
- Miso - Cup Reduced Sodium Soup - (1 cup per day)
- OSEM Instant Soup Drink - Tomato - (1 serving per day)
- Pacific Organic Vegetable Broth
- President’s Choice Moroccan Style Green Tea with Mint
- President’s Choice Rooibos Vanilla Herbal Tea
- Tetley Green Tea – Jasmine

FRUIT FLAVOURS & SPARKLING DRINKS
- Aquafina: FlavourSplash Citrus Blend and Raspberry 591ml bottled water (1-2 per day)
- A&W Diet Root Beer
- Calais High Calcium Sparkling Refresher - 1-2 per day (300 ml)
- Canada Dry Sparkling Original Salt Free and Calorie Free Beverage
- Canada Dry Sparkling Lemon Lime Salt Free and Calorie Free Beverage
- Coke Zero - (1 per day as caffeine drink)
- Crush Diet Cream Soda
- Crystal Clear Lemon Lime Sparkling Water Beverage
- Crystal Light fruit drinks
- Danone Silhouette Sugar Free Zero Calorie Beverage - Strawberry-Raspberry, Pink
- Dasani Flavored Water Beverage: Natural, Raspberry (in moderation)
- Diet Mug Root Beer
- Diet Sprite Zero
- Faygo Diet Soda: Orange, Root Beer, Grape, Redpop
- Fresca Sugar Free: Grapefruit
- Grapefruit- Green Tea
- Great Value Sugar Free Pink Lemonade Drink Mix (in moderation)
- Jones Sugar Free Black Cherry Soda (355 ml)
- Kool-Aid - (sugar free)
- Light Spritz Up
- Life Brand Sparkling Water Beverages - Sugar Free, Calorie Free: All Flavors
- Master Choice Diet Fizz Beverages
- Nestle Pure Life - Orange-Splash, Lemon-Splash, Strawberry-Splash and
- Raspberry-Splash - (in moderation)
- Our Compliments diet beverages
- Perrier Sparkling Mineral Water - Lemon
- President’s Choice Diet beverages including Fruit Rush Apple Cider, Peach Melba, Ruby
- President’s Choice Diet Cranberry Raspberry POP
- Red Grapefruit, Sparkling Grapefruit, diet tonic water - (no other tonic waters)
- Snapple Diet cranberry/ raspberry drink - 1 - 2 a day (473 ml)
- President’s Choice cool light - Lemonade, Pink Lemonade
- President’s Choice diet tonic water
- President's Choice diet green apple sparkling soda
- President’s Choice diet cola
- President’s Choice Free & Clear Sparkling Water Beverage - (Red Raspberry, Berries of the
Woods, Key Lime, Golden Peach, White Grape)
- Waist Watcher Diet Gingerale (in moderation)
- Waist Watcher Diet Raspberry Gingerale (in moderation)

ICED TEAS
- Arizona Peach Diet Iced Tea
- Diet Nestea
- Laci Le Beau Super Dieter’s Tea
- Lipton diet iced tea
- Lipton Iced Tea To Go, Sugar Free: Natural Lemon, Natural Mandarin & Mango, Natural
- Honey & Lemon - (in moderation)
- Realemon Light iced tea mix
- Snapple Diet iced tea and peach iced tea - 1 - 2 a day (473 ml)

NOT ALLOWED:
- No alcohol
- No tonic water
- No ‘C’ Plus or Orange Crush
- No root beer (except as specified)
- No orange juice or other juices
- No fruit teas
- No decaffeinated flavored coffees



BREAD SUBSTITUTES
2 SERVINGS PER DAY
ALLOWED:
GENERIC:
- Bread stick (plain or onion, NOT cheese) - (1 stick = 1 serving)
- Matzo - (1/2 sheet = 1 serving - no egg matzo)
- Matzah Meal - (1/2 cup = 3 servings)
BRANDS:
- Betty 80% whole wheat bread with pea hull fiber added - (1 slice = 1 serving)
- Betty Light 100% Whole Wheat Bread with Pea Hull Fiber - (1 slice = 1 serving)
- Bitelife Potato Crisps - all flavors - (5 crisps = 1 serving)
- Bitelife French Crisps - tomato and basil or garden herb - (3 crisps = 1 serving)
- Breton minis French onion and Garden Vegetable crackers - (12 crackers = 1 serving)
- Breton minis Original wheat - (12 crackers = 1 serving)
- Bretons minis Honey - (7 crackers = 1 serving)
- Bretons minis Cheddar Cheese - (9 crackers = 1 serving)
- Crunch Master Oven Baked Cheese Flavored Rice Crackers - (3 crackers = 1 serving)
- Christie 40% less Fat Vegetable Thins - (6 crackers = 1 serving)
- Christie Cheese Nips - (10 crackers = 1 serving)
- Christie Crunchers Bold Barbecue - (8 crackers = 1 serving)
- Christie Crunchers Cheddar- (7 crackers = 1serving)
- Christie Crunchers Spicy Thai - (7 crackers = 1 serving)
- Christie Multigrain Wheat Thins - (4 crackers = 1 serving)
- Christie Rice Thins: Herb and Garlic, Sesame, Original - (3 crackers = 1 serving)
- Christie Triscuit Thincrisps - (6 crackers = 1 serving)
- Crispmate - (1 Crispmate = 1 serving)
- Dempster’s Body Wise Multigrain 570 g - (1 slice = 1 serving)
- Dempster’s Body Wise Multigrain Loaf 450 g: Low Fat, High Fibre, Source of Iron, No Chol,- Zero
Trans Fat (1 slice = 1 serving)
- Dare Breton Garlic Fine Herb Crackers - (2 crackers = 1 serving)
- Dempster’s Original 100% Whole Wheat Bread - (1/2 slice = 1 serving)
- Dempster’s Flatbreads of the World: Small Whole Wheat Tortillas (340 gram) - (1/2 tortilla = 1
serving)
- Dare Wise Crackers - regular - (3 crackers = 1 serving)
- Elco Rice Crackers: Plain, Barbecue - (3 crackers = 1 serving)
- Fat Free Brownberry Caesar Croutons - (1 tbsp = 1 serving)
- Finn Crisp Rye Crisp Bread - (1 slice = 1 serving)
- Genisoy Soy Crisps Oven Baked: Deep Sea Salted Flavor (8 crisps = 1 serving)
- Gluten Free Rice Bread - (1/2 slice = 2 servings)
- Glutino Gluten Free Breadsticks - (1 breadstick = 1 serving)
- Grissol Bread Sticks Sesame “packs of 2” – (2 breadsticks = 1 serving)
- Grissol Canape Melba Rounds- Sesame- (2 canapes = 1 serving)
- Grissol Melba Toast: Multi-Fiber Melba, Plain Melba, No Salt Melba, Twelve Grain Melba, - Rye and
Sesame Melba - (2 slices = 1 serving)
- Grissol Lil’ Cravings French Crisps - tomato basil - (2 crisps = 1 serving)
- Hollywood bread - (light or dark) (1/2 slice = 1 serving)
- Jardines Sun Dried Tomato Crackers - (4 crackers = 1 serving)
- Kavli Whole Grain Crispbread (crispy garlic) - (1 crispbread = 1 serving)
- Kashi Tasty Little Crackers (TLC): Original 7 Grain - (5 crackers = 1 serving)
- La Tortilla Factory Low Carb/Low Fat ”10” Tortilla- Original 100% Whole Wheat, Green Onion
Flavor- (1/2 tortilla = 1 serving)
- Misura Soya Crackers - (1 cracker = 1 serving)
- Misura Whole Wheat Crackers - (1 cracker = 1 serving)
- Natural wheat bran - (1/4 cup = 1 serving)
- Norwegian Flatbread (Kavli) - (1 flatbread = 1 serving)
- Old London Bagel Snacks Garlic flavor - (5 pieces = 1 serving)
- Old London Melba Snacks Bacon flavor – (4 pieces = 1 serving)
- OROWEAT Smart and Healthy Multigrain Fiber Counting Bread - (1 slice = 1 serving)
- OROWEAT Smart and Healthy 100% Whole Wheat Bread - (1 slice = 1 serving)
- Pita Gourmet Pita Pockets High Protein - ( 1/2 pita = 1 serving)
- President’s Choice Blue Menu Ancient Grains Snack Crackers - (4 crackers = 1 serving)
- Quaker Crispy Soy Chips: Barbeque - (7 chips = 1 serving)
- Quaker Crispy Whole Grain Rice Cakes: Parmesan & Roasted Garlic - (5 rice cakes = 1 serving)
- Ryvita Dark Rye Crispbread - (1 slice = 1 serving)
- Silver Hills Sprouted Grain Flax Bread Made without Flour (1/2 slice = 1 serving)
- Snackwells Potato Thins - plain - (6 crackers = 1 serving); barbeque - (5 crackers = 1 serving);
tomato - (6 crackers = 1 serving); cheddar and sour cream - (5 crackers = 1 serving)
- Starr Flatbreads - onion and garlic or cumin - (1/2 flatbread = 1 serving)
- Trader Joe’s Reduced Carb Wheat Bread - (1 slice = 1 serving)
- Triscuits (regular or 50% less salt), 50% less fat - (2 Triscuits = 1 serving)
- Wasa Light Crispbread - (1 slice = 1 serving)
- Wonderlight Bread - (1/2 slice = 1 serving)

NOT ALLOWED:
- No other breads
- No cereals
- No pasta


PROTEIN
2 SERVINGS PER DAY
3 1/2 oz (100 grams) equals one serving.
All protein should be weighed raw - remove skin and all visible fat.
Proteins may be boiled, broiled, cooked, baked, grilled or barbequed.
Frying in a Teflon pan or using Pam ‘original’ is allowed.
Do not use oils, margarine or butter.
ALLOWED:
- Dr. Bernstein Protein Packs - (1 packet = 1 serving). Protein Packs are available at all our
clinics. They are delicious and very convenient. Available as soups, oatmeal, Puddings and drinks.
Just add hot or cold water.
- Dr. Bernstein Protein Bars - (1 bar = 1 protein and 1/2 serving of fruit). Available in a variety of flavors:
chocolate chip, chocolate peanut crunch, coconut/almond, double chocolate crunch, hazelnut,
supreme caramel, supreme peanut, crunchy cereal chocolate, and crunchy cereal caramel.
- Maximum one Dr. Bernstein protein product daily.

MEAT
GENERIC:
- beef heart
- lean beef (only one 3 1/2 oz {100 g} serving per week/7 days apart)
- bison Limit to 2 servings per week
- caribou Limit to 2 servings per week
- chicken breast (white meat only)
- chicken livers
- emu (2 1/2 oz =1 serving)
- goat (3 oz=1 serving)
- turkey breast
- lean veal
- moose meat - 100g per day

BRANDS:
- Compliments Seasoned Chicken Breast - (3/4 piece or 112 g = 1 serving)
- Cuisicube Chicken - (100 g = 1 serving)
- Easy Gourmet Boneless Skinless Chicken Breasts - (100 g = 1 serving)
- Expresco Chicken Souvlaki - (1 skewer = 1 serving)
- Jane’s Boneless Chicken Breast
- Jane’s Family Favorites Chicken Burgers - (3/4 burger = 1 serving)
- Jane’s Meal Makers Oven Roasted Carved Chicken Breast - (75 g = 1 serving)
- Kirkland Seasoned Chicken Breast Meat - (80 g{1/4 of a container} = 1 serving)
- Lilydale Seasoned Smoked Turkey Breast: Tomato & Herb Parmesan (90 g = 1 serving)
- M & M BBQ Chicken - (100 g = 1 serving)
- M & M Honey Garlic Chicken - (100 g = 1 serving)
- M & M Lemon & Herb Chicken - (100 g = 1 serving)
- M & M Turkey Breast Fillet (1/2 fillet or 96.5 gm = 1 serving)
- Maple Leaf Flakes of White Chicken - (90 g = 1 serving)
- Maple Lodge Farms Chicken Breasts: seasoned, boneless, skinless fillets - (94 g
or 3/4 chicken breast = 1 serving)
- Marc Angelo Chicken Breast Souvlaki - (1 kebab = 1 serving)
- Members Mark Premium Chicken Breast in Water, Turkey Breast in Water - (1/3 cup or 71 g = 1
serving)
- Oven Roasted Sliced Chicken Breast - (60 gm =1 serving)
- President’s Choice Blue Menu Seasoned-Chunks: Chicken Breast, Turkey Breast - (71 g = 1
serving)
- President’s Choice Blue Menu Turkey Breast: boneless, skinless, seasoned - (1/2 turkey breast = 1
serving)
- President’s Choice Boneless Chicken - ( 1/2 chicken breast = 1 serving)
- President’s Choice Cajun Boneless Skinless Chicken Breast - (3/4 piece = 1 serving)
- President’s Choice Garlic & Herb Chicken Skewers - (1 1/2 skewers = 1 serving)
- President’s Choice Marinated, Oven Roasted, Skinless, Boneless, Sliced Chicken Breasts (1/4
package {68 g} = 1 serving
- Valley Fresh Canned Chicken Breast
- Valley Fresh Premium Chunk White Chicken in Water, Chunk White Turkey in Water - (56 g = 1
serving)
- Western Family Seasoned Skinless Boneless Chicken Breasts - (1 chicken breast = 1 serving)

BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
- Piller’s Better Than Bacon Honey Maple Ham - (100 grams = 1 serving)
- Piller’s Shaved Chicken Breast - (100 grams = 1 serving)
- Piller’s Shaved Turkey Breast - (100 grams = 1 serving)
- Piller’s Smoked Chicken Breast - Thin Sliced - (6 slices = 1 serving)
- President’s Choice Honey Maple Turkey Breast - (100 g = 1 serving)
- Schneider’s Fat Free (Lifestyle) Deli Slices - turkey breast, smoked turkey breast,
peppercorn turkey, dijon turkey, smoked ham - (4 slices = 1 serving)
- Yummy Fine Herbs Chicken Breast Portions
WHEY PROTEIN BRANDS:
- Allmax ISOFLEX Whey Protein Isolate: Vanilla, Chocolate - (1/2 scoop = 1 serving)
- Aria women’s Protein - 20 g (2 level scoops) = 1 serving
- Fat Wars Protein Powder - (1 1/4 scoops = 1 serving)
- HMS 90 Fat-Free & Lactose-Free: Protein Supplement 10 g per pouch -
(2 pouch = 1 serving)
- Iso Whey Breezer: Citrus Burst, Lemon Iced Tea Splash, Utopian Cherry, Pineapple
- ISO-XP Extreme Whey Protein Isolate - (1/3 scoop = 1 serving)
- Nature's Best ISOPURE (Low Carb) Dutch Chocolate - ( 3/4 scoop or 24.0 gm = 1 serving)
- Nature's Best ISOPURE (Zero Carb) Strawberries & Cream - (3/4 scoop or 23.0gm = 1 serving)
- Protidiet Grape Flavored Liquid Concentrate Drink Mix - (1 pouch 31ml = 1 serving)
- Pure Whey Protein Stack- Chocolate - (22 g {1 scoop} = 1 serving)
- PVL Whey Cooler: Raspberry Ice Tea - (3/4 packet = 1 serving)
- Smoothie, Vanilla Ice Cream Royale- (3/4 of a scoop =1 serving)
- Sunshine, Mango Peach Paradise - (3/4 scoop = 1 serving)
- Transform Whey protein isolate - (3/4 of serving = 1 serving)
- Triotein 180 degree Life System Whey Powder - (1 1/2 scoops = 1 serving)
- Webber low Carb Whey - (1 scoop = 1 serving)
- Whey Gourmet Protein Supplement Creamy Orangesicle Swirl, Radical Raspberry Smoothie,
Vanilla Ice Cream Royale - 3/4 scoop =1 serving)

VEGETARIAN
GENERIC:
- tofu
BRANDS:
Limit all processed proteins to 2 servings per week (all the items listed below).
- Galaxy Foods Veggie Slices: Cheddar - (4 slices = 1 serving)
- Galaxy Food Veggie Slices: Canadian - (4 slices = 1 serving)
- Galaxy Food Veggie Slices: Mozzarella - (3 slices = 1 serving)
- Lightlife Smart Deli Three Peppercorn Pastrami Veggie Slices - (5 slices = 1 serving)
- Morningstar Farms Grillers Prime: Veggie Burgers - (1 burger = 1 serving)
- Nu Tofu Just Like Cheese
- Nu Tofu Cheddar Cheese Flavored Tofu - (3 1/2 oz = 1 serving)
- Nu Tofu Mozzarella Flavored Tofu - (56 g = 1 serving)
- P.C. Blue Menu Soy Hot Dogs - (1 1/2 hotdogs = 1 serving)
- Schneider’s Oh Naturel Meatless Chick’n strips - (3/4 cup = 1 serving)
- Schneider’s Oh Naturel Meatless Beef Tips - (3/4 cup = 1 serving)
- So Soya Fat Free Ground Veggie Burger - (1/3 cup = 1 serving)
- Sol Cuisine Original Burger: Wheat & Gluten Free (1 burger = 1 serving)
- Soya - Pro Protein Powder - (15 g = 1 serving or 1/6 of a packet)
- Sushi Hane Roasted Seaweed
- Tres Tofu - (2 slices = 1 serving)
- Veggie Ground Round Italian - (1/3 cup = 1 serving)
- Veggie Breakfast Links - (3 links = 1 serving)
- Veggie Just Like Grounds - ( 1/4 pkg = 1 serving) max 2 - 3 times a week
- Yves Canadian Veggie Bacon - (3 slice = 1 serving)
- Yves Veggie Back Bacon - (3 slices = 1 serving)
- Yves Veggie Bologna Slices - (4 slices = 1 serving)
- Yves Veggie Breakfast Patties - (1 1/2 patties = 1 serving)
- Yves Veggie Chili Dogs - (1 dog = 1 serving)
- Yves Veggie Deli Slices - (2 slices = 1 serving
- Yves Veggie Pepperoni - (2 slices = 1 serving)
- Yves Veggie Pizza Pepperoni - (18 slices = 1 serving)
- Yves Veggie Salami Slices - (4 slices = 1 serving)
- Yves Veggie Tenders Beef - (64 g = 1 serving)
- Yves Veggie Tenders Chicken - (64 g = 1 serving)
- Yves Veggie Tofu Wieners - (1 wiener = 1 serving)
- Yves Veggie Wieners - (1 wiener = 1 serving)
- Yves Veggie Chick 'n burger - (1 patty = 1 serving)
- Zoglo’s Vegetarian Burgers
- Zoglo’s Vegetarian Kabobs
- Zoglo’s Meatless mini loaves - (2 loaves = serving)
- Zoglo’s Tofu patties Chicken flavored - (1 patty = 1 serving)


FISH & SEAFOOD
3 1/2 oz (100 grams) equals one serving unless otherwise specified.

GENERIC:
- crab meat
- lobster
- scallops
- shrimp
- swordfish
- tuna
- white fish - (any type, unbreaded)

BRANDS:
- Admiral Flaked Light Tuna in Water - (75 g = 1 serving)
- BlueWater Grilled Fillets - Garlic Butter, Italian Herb, Lemon Pepper, Roasted Garlic & Herb -
(1 fillet = 1 serving)
- Clover Leaf tuna pieces - Albacore, Yellow fin - (85 gm = 1 serving)
- Clover Leaf chunk crabmeat, canned - (100 g = 1 serving)
- Clover Leaf Flaked Light Tuna in Water - (70 g = 1 serving)
- Clover Leaf Flaked Light Lemon & Pepper Tuna - (85 gm = 1 serving)
- Clover Leaf Flaked Light Sundried Tomato & Basil Tuna - (85 gm = 1 serving)
- Clover Leaf Flaked Light Tomato & Onion Tuna - (85 gm = 1 serving)
- Gold Seal Flaked Light Tuna in Water - (70 g = 1 serving)
- Gold Seal Smoked Light Tuna Slices packed in water - (1 1/4 tin = 1 serving)
- Highliner Grilled Fillets - lemon & pepper - (1 fillet = 1 serving)
- Highliner Grilled Fillets Roasted Garlic & Herb - (1 fillet = 1 serving)
- Highliner Haddock Skewers with Red & Green Peppers - (1 skewer = 1 serving)
- M & M Cod Fillets - (1 fillet {85g} = 1 serving)
- M & M Haddock Fillets - (1 fillet {90g} = 1 serving)
- M & M Shrimp Ring - (100 g = 1 serving)
- M & M Shrimp Skewers Herb and Garlic Marinated - (1 skewer = 1 serving)
- Pacific Pride Flaked Light Tuna in Water - (75 g = 1 serving)
- President’s Choice Mahi Mahi - (80 g = 1 serving)
- Smart Choice Flaked Light Tuna in Water - (60 g = 1 serving)

DAIRY
GENERIC:
- egg whites (the whites of 6 eggs)
BRANDS
- Allegro 4% Skimmed Milk Cheese - (45 gm-1 serving) Limit to 2 servings per week
- Better’n Eggs Fat Free-Cholesterol Free (3/4 cup = 1 serving)
- Eggbeaters - Cheddar & Chive, Garden Vegetable, Original - (3/4 cup = 1 serving)
- Eggbeaters (Nabisco, Fleischmann’s) - (1/2 cup per serving)
- Egg Creations Original, Garden Vegetable, Cheddar and Chive – (1/2 cup = 1 serving)
- Gray Ridge Just Egg Whites - (1/2 cup = 1 serving)
- Kirkland Egg Starts - (1/2 cup = 1 serving)
- Kraft & Black Diamond Fat Free Cheese Slices (Cheddar, Swiss, Mozzarella)
- (3 slices = 1 serving) Limit to 2 servings per week
- Kraft Fat Free Cheddar - (1/2 cup = 1 serving protein) Limit to 2 servings per week
- Naturegg 100% pure egg whites - (1/2 cup = 1 serving)
- Simply Egg Whites - (3/4 cup = 1 serving)
- St. Albert L’elan Skimmed Milk Cheese (45 gm = 1 serving) Limit to 2 servings per week
- Real Eggs egg beaters southwestern - (1/2 cup = 1 serving)

LENTILS & BEANS
(2 servings a week - dry weight except where specified):
- adzuki beans
- black-eyed beans
- mung beans
- navy beans
- pigeon beans
- red soy beans- canned - (1 cup = 1 protein)
- yellow eyed beans
- green lentils
- red lentils

NOT ALLOWED:
- no artificial sea crab legs
- no clams, mussels, oysters
- no deli meats (except as specified)
- no ground meats of any type
- no herring
- no lamb
- no pork
- no salmon
- no sardines
- no smoked meats
- no squid
- no Swiss Chalet or similar style chicken, no restaurant chicken

VEGETABLES

2 SERVINGS PER DAY
Each serving can be up to 8 oz (230g) by raw weight (not volume).
Multiple items may be selected.
Vegetables may be used as cooked vegetables or as salads.
Vegetables may be canned, fresh or frozen.

ALLOWED:
GENERIC
- alfalfa sprouts
- asparagus
- bean sprouts
- beet greens
- bok choy
- broccoli
- brussel sprouts
- cabbage
- cauliflower
- celery
- chard
- cucumbers
- dill pickles - (2 only, no sugar)
- fiddleheads - (max 2 ounces per day)
- green beans
- jalapeno peppers 1 per day (small)
- lettuce - all types
- mushrooms
- onions
- parsley
- peppers - red, green, yellow, orange
- purple cabbage
- red radishes
- sauerkraut
- spinach
- tomatoes
- zucchini

BRAND:
- Aylmer Accents stewed tomatoes - (1/4 cup = 1 serving)
- Aylmer Diced Tomatoes
- Hunt’s Tomato Sauce Roasted Garlic - (2 ounces per day max)
- President’s Choice Organic Field Greens: Salad Mix
- Primo Recipe Starter: Tomatoes with Garlic & Basil
- The Egyptian Co. Frozen Chopped Molokhia (spinach)
- Vlasic Kosher Dill Spears - (maximum 1 pickle per day)

NOT ALLOWED:
- no avocados
- no carrots
- no corn
- no eggplant
- no okra
- no peas
- no potatoes
- no rice
- no yellow beans


FRUIT
2 servings per day (plus 1 cup {250 ml} Jell-O Light-any flavor)
Fresh fruit only - no canned or dried fruit

ALLOWED:
GENERIC:
- apple - (1 medium size = 1 serving)
- apricots - (3 or 4 small = 1 serving)
- cantaloupe - (1/4 cantaloupe = 1 serving)
- grapefruit - (1/2 grapefruit = 1 serving)
- orange - (1 medium size = 1 serving)
- peach - (1 medium size = 1 serving)
- rhubarb - (1/2 cup {125 ml} = 1 serving)
- strawberries - (6 to 8 strawberries = 1 serving)
- lemons and limes are allowed in any amounts
- Asian apple-pear fruit - (1 medium size = 1 serving)
- pomelo grapefruit (1 cup = 1 serving)

BRAND
- Applesnax no sugar added, apple-peach - (125 g = 1 serving)
- Applesnax no sugar added, unsweetened apple sauce - (125 g = 1 serving)
- Carmel Kosher Sugar Free Gel Dessert: Raspberry, Orange - (1 cup per day)
- Equality Unsweetened Apple Sauce – (2/3 cup = 1 serving)
- Hannaford Fat Free/Sugar Free Gelatin Dessert: Strawberry - (1 cup per day)
- Hunt’s Juicy Gels (no sugar added): Strawberry / Orange - (1-2 per day)
- Knox Gelatin - (2 cups per day - maximum)
- Kraft JELL-O No Sugar Added: Strawberry - (92 gm = 1 snack pack per day)
- Kraft Jell-O Light (Sugar Free) Jelly Powder: All Flavors
- Mott’s Healthy Harvest No Sugar Added Apple Sauce Cup, Country Berry Applesauce, Peach Medley,
Granny Smith, Summer Strawberry - (111 g = 1 serving)
- President’s Choice Appletreet - (1 container = 1 fruit serving)
- President’s Choice Organics Apple Blend Appletreet Unsweetened - (100 ml = 1 serving)
- Truly Unsweetened Apple Mixed Berry Fruit Snack - (1 container 113 g = 1 serving)

NOT ALLOWED:
- no bananas
- no cherries
- no grapes
- no honeydew
- no kiwi
- no mangos
- no nectarines
- no other berries
- no pears
- no pineapple
- no plums
- no tangerines/clementines
- no watermelon
- no Jell-O-Light Pudding


MISC.
Limit all miscellaneous items to 2 servings per day from each category unless otherwise specified.

MINTS/LOZENGES
BRAND
- Adams Max Air Sugarless gum - (3 per day)
- Blitz
- Chiclets Sugarless Gum: Assorted Fruit, Sours - (3 pieces per day)
- Clorets sugarless gum - original, eliminator, chlorophyll, wintergreen, arctic mint (3 per day)
- Dentyne Ice sugarless gum - spearmint, midnight mint, intense, shiver, rush, cinnamint, - (3 per
day), tango passion berry (2 per day)
- Dentyne Fire Mints - (1 per day)
- Entice Mints - peppermint/eucalyptus
- Excel sugarless gum - lemon, cherry chill, polar ice, chlorophyll, lemon Ice - (3 per day)
- Fishermans Friends Sucrose Free Lozenges: Apple Cinnamon (2 per day)
- Freedent sugar free gum - peppermint - (3 per day maximum)
- Frisk mint - (6 to 8 per day)
- Ice Breakers Sours - Berry Splash, Strawberry, Raspberry Lemonade - (2 per day)
- Koldt Mint - (6 to 8 per day)
- Listerine Pocket Packs - sugar free Cinnamon, Cool Mint, Fresh Burst, Fresh Citrus
- Mega-T Green Tea Sugar Free Chewing Gum - (2 per day)
- Nicorette Gum - (as directed)
- Orbit Sugar Free gum - (2 per day)
- Power Certs - (sugar free Certs)
- Strepsils Sugar Free Throat Lozenge - herbal lemon
- Trident Sugar Free Gum: Berry Splash - (1 per day)
- Trident Splash Sugar Free Gum: Vanilla Mint - (1 per day)
- Wrigley’s sugar free gum - juicy fruit, juicy fruit red - (3 per day)

SUPPLEMENTS
- Benefibre - (2 tbsp per day)
- Cold fx
- Dimetapp Extentabs
- GNC Natural Bran Colon Pure Psyllium Husk
- Omega 3.6.9 - 1 capsule
- Omega Nutrition Flax Oil - (1-3 tsp per day)
- Swiss One 80 vitamins- 1 caplet
- Senokot.S tablets laxative with stool softener
- Udo’s 3-6-9- Oil Blend - (1 tbsp per day)


GARNISHES
BRAND
- Beatrice Fat Free Sour Cream - (1 tbsp per day)
- Becel Topping & Cooking Spray
- Bick’s Hot Pepper Rings - (10 pepper rings per day)
- Castella Vinegars: Balsamic, Modena, White (1 tbsp per day)
- Certified Organic Raw A/C Apple Cider Vinegar - (2 tbsp per day)
- Chelten House Fat Free Balsamic Vinaigrette - (1 tbsp per day)
- Chelten House Italian with Roasted Pepper Vinaigrette - (1 tbsp per day)
- Compliments: Vinegar, Balsamic (1 tbsp per day)
- Compliments Coffee Whitener (1 tsp per day)
- Club House Dressing and Marinade Greek – (2 tbsp per day)
- Club House Salads n’ Dips: French Onion - (1 tbsp per day)
- E.D. Smith No Sugar Added Strawberry Spread - (1 tbsp per day)
- E.D. Smith No Sugar Added Apricot Spread - (1 tbsp per day)
- E.D. Smith No Sugar Added Spa Fruits: Strawberry, Raspberry - (1 tbsp per day)
- Eight O’clock Light Coffee Whitener - (1 tsp per day)
- Equality Coffee Whitener (1 tsp per day)
- Fifty 50 No Sugar Added Orange Marmalade Spread – (1 tbsp per day)
- Food Source Fat Free Whipped Dressing - (1 1/2 tsp per day)
- Frontier Co-op Bulk Packaged Spices - Bac’uns - (1 tbsp per day)
- Garden Goodness Fat Free Italian Dressing - (2 tbsp per day)
- Hain Pure Foods: Balsamic Vinegar (1 tbsp per day)
- Heinz New! One Carb - Reduced Sugar Tomato Ketchup - (1 tbsp per day)
- Hellmann’s Ultra 95% Fat Free Mayonnaise - (1/2 tbsp per day)
- Horseradish - (1 tbsp per day)
- I Can’t Believe It’s Not Butter Spray
- I Can’t Believe It’s Not Butter Spray-Garlic & Herb
- Kraft Calorie-Wise Italian Salad Dressing - (1 tbsp per day)
- Kraft Calorie-Wise: Extra Virgin Olive Oil-Zesty Italian - (2 tbsp per day)
- Kraft Miracle Whip Fat Free: Tangy Zip - (1 tbsp per day)
- Kraft Miracle Whip Calorie-Wise - (1 tbsp per day)
- Kraft Calorie-Wise Mayonnaise Dressing - (1 tbsp per day)
- Kraft Italian Fat Free Salad Dressing - (2 tbsp per day)
- Kraft Philadelphia Light Cream Cheese - (1 tbsp per day)
- Kraft Signature Calorie Wise Balsamic Vinaigrette - (1 tbsp per day)
- Kraft Zesty Italian Calorie-Wise Dressing - (1 tbsp per day)
- Maple Groves Low Carb Sugar Free Raspberry Vinaigrette - (2 tbsp per day)
- Maple Groves of Vermont Fat Free Balsamic Vinaigrette (4 tbsp per day)
- Marmite Yeast Extract Spread - (3/4 tsp per day)
- Master Choice Canola Cooking Spray
- Master Choice Coffee Whitener (2 tsp per day)
- Masters Choice Italian light Salad Dressing - (1 tbsp per day)
- McCormick No Salt Added Garlic & Herb Seasoning (1 tbsp per day)
- Merit Selection Coffee Whitener substitute - (2 tsp per day)
- Milk - only 1 tablespoon per day - (2%, 1%, skim, homo)
- Muir Glen Organic Medium Salsa - (2 tbsp per day)
- Nestle Coffee Mate The Original: Low Fat & Lactose Free (2 tbsp per day)
- Northern Harmony No Sugar Added - Maple Flavored Syrup - (2 tsp per day)
- Olivio Butter Spray with olive oil
- Philadelphia Low Fat 95 % Fat Free Cream Cheese - (1 tbsp per day)
- President’s Choice or Smart Beat Fat Free Mayonnaise - (1 tbsp per day)
- President’s Choice or Old El Paso Salsa - (2 tbsp per day)
- President’s Choice Blue Menu Ketchup Type Sauce - (2 tbsp per day)
- Quick Quisine Pancake Syrup - (1/8 cup maximum per day)
- Sealtest Light Cream (5% m.f.) - (1 tbsp per day)
- Silk Non dairy soy beverage - (1 tbsp per day)
- Smart Choice Lactose Free Coffee Whitener - (1-2 tsp per day)
- Smucker’s Sugar Free Strawberry Preserves - (1 tbsp per day)
- Tofu Shirataki Noodle Shaped Tofu - (4 oz per day max)
- Torani Sugar Free Flavoring- Butterscotch, Vanilla, Caramel, Hazelnut - (1 oz per day)
- Tostitos Salsa - (2 tbsp per day)
- Vivian’s Spa Dressing - Caesar Vinaigrette - (1 tbsp per day)
- Walden Farms Calorie Free Bleu Cheese Dressing - (2 tbsp per day)
- Walden Farms Calorie Free Balsamic Vinaigrette - ( 2 tbsp per day)
- Walden Farms Calorie Free Chocolate Syrup - (2 tbsp per day)
- Walden Farms Calorie Free Creamy Bacon Dressing - (2 tbsp per day)
- Walden Farms Calorie Free Honey Dijon Vinaigrette - (2 tbsp per day)
- Walden Farms Calorie Free Italian with Sundried Tomato Dressing - (2 tbsp per day)
- Walden Farms Calorie Free Thick & Spicy Barbeque Sauce - (2 tbsp per day)
- Walden Farms Calorie Free Tomato Ketchup - (1 tbsp per day)
- Walden Farms Fat Free Caesar Salad Dressing - (2 tbsp per day)
- Walden Farms Fat Free French Salad Dressing - (2 Tbsp per day)
- Walden Farms No Carb Fruit Spread- Strawberry, Apricot - (1 tbsp per day)
- Walden Farms Pancake Syrup - (2 tbsp per day)
- Walden Farms No Carbs Apple Butter Fruit Spread - (1 tbsp per day)
- Walden Farms Ready To Serve Packets Ranch Dressing - (1 per day)
- Zero - Carb Pancake Syrup - (1/8 cup maximum per day)

SEASONINGS
1 tbsp per day unless otherwise specified.
- Accent, white vinegar, salt, pepper, garlic, onion powder, garlic powder, fresh herbs, spices and
seasonings are allowed. Do not use premixed sauces or seasonings - (e.g. shrimp sauce, barnaise
sauce, ketchup, etc.)
- Capers
- Emeril’s Asian Essence
- Emeril’s Original Essence
- Emeril’s Southwest Essence
- Frank’s RedHot Original
- French’s Dijon Mustard
- Grey Poupon Dijon Mustard
- Gulden’s Spicy Brown Mustard
- Hunt’s Tomato Paste
- Keen’s Dried Mustard (powdered) and regular mustard - (no sugar)
- Kikoman Soya Sauce - regular or light
- Knorr Tomato Bouillon With Chicken Flavor - (2 tsp per day)
- McCormick Low Fat Bouillon Cubes
- McCormick Gourmet Collection Seafood Seasoning
- McIlhenny Farms Spicy Brown Mustard
- Omega Nutrition Apple Cider Vinegar
- Patak’s Tandoori Paste for Grills and Barbeque
- Pampered Chef Pantry Italian Seasoning Mix
- Plochman’s Spicy Brown Mustard - (in moderation)
- Sadaf Chicken Kabob Seasoning
- Star Funghi Porcini Boullion Cubes
- Unico Tomato Paste
- Vegeta Food Seasoning and Soup Mix - (2 tbsp per day)
- VH Soy Sauce

SWEETENERS
- Hermasetas, Sucaryl, Saccharin, Equal or Sugar Twin, Herbal Select Stevia Extract Blend in tablet or
liquid form allowed.

ABSOLUTELY NOT ALLOWED
- no butter
- no cocktail sauce
- no HP sauce
- no ketchup - (except as specified)
- no Mrs. Dash seasonings -(except as specified)
- no oil or any commercial salad dressings
- no popcorn
- no red wine vinegar
- no sugar
- no powdered sugar substitutes
- no Weight Watchers™ Products
- no Worcestershire Sauce

[boyohboyohboy]

thank you!

[grapfruit]

So I have to ask, is it hard to follow? B/c it really looks like it is.

Are you still on it? How long does it take? Did you excersise too?? I suck at diets Do you get enough to eat or do you feel hungry a lot?? It looks like a lot of portion control and cutting out the extra fats.

[Hillbilly Housewife]

The first few days are rough, especially if you ate lots of breads carbs and starches...but after that, no, it's fantastic. You feel so full..and much better. No, I did not exercise any more than I was, really... and the weight came off super fast.

It's a lot of portion control, yes...but there really is a lot of food if you pick and choose carefully, you can eat "more" than other days... i ate a lot of spinach salads. A whole bowl of spinach salad was about 4 ounces... and a few slices of tomatoes was about 2 ounces.. depends on the veggies you're eating.

It's the combination of fats and other nutritional stuff that gets you. It is based on the premise that you burn your own fat, and so your body is "full" from eating it's own fat. When you "cheat", you will feel hungrier, because your body stops using its fat and you will feel hungry.

If you follow it strictly, you can and will drop about 17 pounds in a month, completely healthily.

[Richie]

Thanks a lot for the diet, i see that it will be very benefit. Ya every diet is hard to follow in the begining but then it will fine! Thanks again!

[DavidC]

If you want to start losing weight then it is your time to start dieting and planning your meal and workouts. It is advisable to join workout program to help you burn fats and stay fit. You should also eat food that less in calories.