The Reduce 1x Diet Phase 2

Breakfast  – Drink approximately 1 quart of fluid before noon (herbal tea and/or filtered water). You may drink up to 2 cups of black coffee in the morning. No sugar. You may use stevia as a sweetener. Only one-tablespoon milk per 24 hours.

Lunch  – 1 Serving from Protein Category

1 Serving from Vegetable Category 1 Serving from Fruit Category

Dinner – 1 Serving from Protein Category

1 Serving from Vegetable Category 1 Serving from Fruit Category

Drink approximately 2 to 4-quarts, of filtered water (or herbal tea) per day ‘(or about half your weight in ounces ..• e.g. a 200 pound person should drink about 100 ounces) – more if you exercise or work outdoors. If you feel, low on energy, you may add to water, 2 or 3 packets of Emergen-CLite.

Protein Category:

Serving Size is 100 grams (almost¼pound or 3.5 ounces)

Meat should be organic and eaten raw, roasted, grilled, broiled, or cooked in moist heat

  • Free Range Chicken Breast (cooked separate from bird)
  • Grass-fed Top Sirloin, Veal, or Bison
  • Fresh/Wild Halibut, Wild Cod, Wild Caught Tuna, Wild Tilapia, or White Fish
  • Lobster, Shrimp or Crab

The following proteins should be eaten cautiously and infrequently as they may tend to slow weight loss

One whole egg with two egg whites (boiled, poached or scrambled or microwaved)

  • Cottage Cheese (skim/no fat milk) – 6 ounces
  • Free Range Turkey Breast

Avoid any cooking oils, sprays or butter. Food may be prepared with the various flavors, spices and herbs listed below.

Vegetable Category:

Serving Size depends on vegetable

The following vegetables may be eaten frequently:

  • Spinach, Broccoli, Brussel Sprouts, Asparagus, Cauliflower, Cabbage, Celery, Red Radishes, Cucumbers, Sprouts
  • Mixed greens (romaine lettuce, red and green leaf, etc.)

The following vegetables should be restricted to one serving per meal:

  • EggPlant~ 1 cup
  • Green Beans – 1/2 cup
  • Tomato (es) -1′ cup
  • Onion(s) -1 cup
    • Green and Red bell peppers -1cup

Fruit Category:

Serving size depends on fruit

  • 1 medium Apple
  • 1 medium Orange
  • 1 cup Strawberries, Blueberries, Raspberries, Blackberries, or Cherries
  • 1 medium Peach
  • 1 medium Nectarine
  • ½  Grapefruit

or any combination of the above fruit to make up only one serving.

It is preferable to eat at least one apple per day.

Important Notes …

Adding flavor to Protein and Vegetables … The juice of one whole lemon or lime daily is allowed for all purposes, and does not count as a fruit. Sea salt, pepper, vinegar, mustard powder, garlic, sweet basil, parsley, thyme, etc. (including most all herbs and spices from an authentic spice rack), may be used for seasoning, but NO oil, butter, butter substitute, or dressing.

Avoid all artificial sweeteners. Use only stevia as a sweetener. Splenda may be used, but not recommended.

Fruit … Fruit may be eaten between meals instead of with meals. However, avoid eating 2 servings of fruit in one meal. Bread Stick … May eat one Deli Style Bread Stick or Melba toast with lunch or dinner (20 Calories & 3 grams Carbohydrates each).

Also … Limit the use of lotions, powders, conditioners, and oil based makeup and lip products. The oils in these products are easily absorbed through the skin and metabolized as fats. Coconut Oil and Mineral Oil products are good substitutes.