1 to 2 snacks a day on the days you work out or if you’re hungry.
Stage One is relatively short because it is not sustainable over the long term. It
is only designed to jump-start your weight loss and give you an idea about your
own metabolism and calorie requirements. You will have normal size portions of
eggs, poultry, fish, shellfish, mushrooms, and beans. These are healthy protein
choices to balance your insulin and optimize glucagon, the hormone that melts
the fat. Of course, unlike lowcarb diets, no processed meats like bacon or
sausage are allowed on the Perfect 10 Diet at any time or in any amounts.
You’ll enjoy salads tossed with nuts (pecans, almonds, and walnuts are all
good choices). You’ll eat plenty of fiberrich vegetables with each meal.
However, I recommend eliminating beets, carrots, and potatoes during this stage
because of their starchy nature; they are very disruptive for insulin.
Fruits are certainly permitted and encouraged on the Perfect 10 Diet . I love
low-sugar fruits such as berries, kiwis, honeydew, and cantaloupe, and the
fructose present in any types of fruit will not negatively affect your insulin level.
You’ll also drink plenty of water from glass bottles if you can. Unsweetened
lemonade and decaffeinated beverages are also acceptable.
Being fit does take a little work, so let’s get to what you have to give up in this
short stage. You must cut your calories if you want to lose weight.
It is back to a Paleolithic diet on Stage One of the Perfect 10 Diet . Since your
body needs protein and fat to function optimally, you must focus on cutting out
carbs. The only carbs you need to cut back on without any risks to your health in
this short stage are whole grains. This means you won’t eat any cereal, bread of
any kind, rice, or pasta during the 3-week period of Stage One. If you are the
kind of person who says, “Wait a minute, Doc. I can’t give up bread,” or “Mama
mia, I’m Italian, what are you saying to me?” Don’t worry; you’ll have bread
and pasta in no time at all. You can safely eliminate whole grains. After all,
grains weren’t a part of the human diet for most of our history. Agriculture didn’t
exist for 99.9 percent of our human existence. The Perfect 10 Diet is not about
deprivations. It’s about freedom and variety. Give it a shot, and you will be
amazed with the results. Of course, there was no dairy in Paleolithic time. But I
won’t make you wait 2 million years or even 3 weeks; I will let you have some
dairy. Of course, no alcohol of any kind or any amount is allowed during Stage
One of the Perfect 10 Diet .
Although Stage One may be the strictest stage of the Perfect 10 Diet, I
guarantee you won’t be hungry or feel deprived during this time.
Stage Two (Ongoing Weight Loss)