1. Go get a copy of the books mentioned in "Before Starting".
   This page is only a rough sketch of the plan.
   

2. During the first three days, the plan consists of "essentially" zero grams
   of carbohydrate. This should get most people safely into ketosis-lipolysis
   

3. On the fourth day your plan consists of no more than 20 grams of carbohydrate. This allows for approximately 2 cups of salad greens or vegetables (LOOSELY packed) or 1 cup of salad plus 2/3 cup of cooked vegetables from the below 10% carbohydrate category.

4. When hungry, eat the amount, that makes you feel satisfied
   but not stuffed. When not hungry, eat nothing or just a small
   zero carb snack.
   

5. If a food is not listed on the plan, have absolutely none of it.
   "Just one taste" is a prelude to failure.
   

6. The plan consists of pure proteins, pure fats (this means butter, olive oil and mayonnaise are permitted), and combinations of protein and fat (this is the mainstay of your diet). Foods with excessive carbohydrates are not on this plan.
   

7. Using a carbohydrate gram counter, one could find other combinations totaling less than 20 grams of carbohydrate. One would be using foods like nuts, seeds, olives, avocados, cheeses, cream and sour cream, lemon and lime juices, and low carbohydrate diet foods. Don't assume any food item is low in carbohydrate.
   

8. Get a FIBER supplement like pure psyllium husks or ProFiber by Cerburg. Start with (1) one teaspoon of fiber with each meal for a week. Then have (2) two teaspoons each meal the second week and (3) teaspoons each meal the third week. Continue having (1) one tablespoon of fiber with each meal and your body will be most grateful.
   

9. Drink at least 64 ounces of plain water daily in addition to any other liquids you consume.
   

Free Foods...there are no free foods, count those carbohydrates

Meat	Fish	Fowl	Shellfish	Eggs	Cheese
Beef	Tuna	Chicken	Oysters	Scrambled	Aged and fresh
Pork	Salmon	Turkey	Mussels	Fried	Cow and goat
Lamb	Sole	Duck	Clams	Poached	Cream cheese
Bacon	Trout	Goose	Squid	Soft boiled	Cottage cheese
Veal	Flounder	Cornish Hen	Shrimp	Hard boiled	Swiss
Ham	Sardines	Quail	Lobster	Deviled	Cheddar
Venison	Herring	Pheasant	Crabmeat	Omelets	Mozzarella
in fact, all meat	in fact, all fish	in fact, all fowl	in fact, all shellfish	in fact, all eggs	in fact, almost* all cheeses

10% Carbohydrate or Less

Salad Vegetables	Salad Herbs	Vegetables in Addition	Salad Garnishes	Spices	Beverages
Alfalfa Sprouts	Basil	Artichoke	Anchovies	all spices to taste	Water
Arugula	Cilantro	Asparagus	Crumbled Crisp Bacon		Mineral Water
Bok Choy	Dill	Avocado	Grated Cheese		Essence flavored Seltzer
Boston Lettuce	Oregano	Bamboo Shoots	Minced hb Eggs		Decaf Coffee/Tea
Celery	Rosemary	Bean Sprouts	Sauteed mushrooms		Diet Soda
Chicory	Thyme	Beet Greens	Sour Cream		Iced Tea
Chives		Broccoli			Cream
Cucumber		Brussel Sprouts			Spring Water
Endive		Cabbage			Club Soda
Escarole		Cauliflower			Herb Tea
Fennel		Celery Root			Clear Broth
Jicama		Chard
Mache		Christophene
Morels		Collard Creens
Mushrooms		Dandelion Greens
Olives		Eggplant
Parsley		Hearts of Palm
Peppers		Kale
Posse Pied		Kohlrabi
Radiccio		Leeks
Radishes		Okra
Romaine		Onion
Sorrel		Pumpkin
		Rhubarb
		Sauerkraut
		Scallions
		Snow Pea Pods
		Spagheti Squash
		Spinach
		String or Wax Beans
		Summer Squash
		Tomato
		Turnips
		Water Chestnuts
		Zucchini

Common Mistakes to avoid

• Note, that the 14-day plan contains no fruit, no bread, no grains, no starchy vegetables, no cream cheese, in fact NO DAIRY products other than 4 ozs daily of HARD aged cheese, 4 TBS heavy cream and some butter.
  

• Avoid diet products unless they specifically state "no carbohydrates". Most dietetic foods are for fat-restricted, not carbohydrate-restricted diets.
  

• The word "sugarless" is not sufficient. The products must state the carbohydrate content, and that's what you go by.
  

• No mistakes! A single stick of chewing gum or milk in your coffee could put you back on level one for 3 days of essentially zero carbohydrates by upsetting the new chemical balance in your body. Don't deliberately turn off your fat mobilizing hormone with indiscretions.