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The Promise

P.I.N.K. may sound cute, but it's not a cakewalk. P.I.N.K., which stands for power, intensity, nutrition, and “kardio,” combines a low-calorie diet with intense exercise. Aimed at women, the plan has been featured on TV’s Dr. Phil and The Doctors.

Like many other diet plans, you go through different phases on the P.I.N.K. method. In the first phase, which lasts 3 to 14 days, you’ll be eating very few calories: about 1,000 a day, according the sample menus.

In the second phase, protein, vegetables, and fruit are on the menu, and you’ll start the plan’s DVD workouts, led by buff, pink-clad trainers.

Once you're near your goal weight, it’s time for the “7-Day Shred” phase, which curbs carbs and fats in favor of a vegetable soup to help you drop those last few pounds.

When you reach your goal weight, you’ll start the maintenance phase, which calls for eating 1,400 to 1,800 calories per day.

What You Can Eat and What You Can't

Fresh vegetables and fruits; “light” proteins such as turkey, chicken, lentils, black beans, and salmon; and high-fiber carbs form the core of the menus; though in Phase 1, your carbs are mostly limited to vegetables.

You can have one to two servings of alcohol a week after the first 9 weeks. Processed foods and refined sugars are not on the menu, so forget cookies and packaged meals.

You can have moderate amounts of caffeine.

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