Instead, a 6-week "nondieting weight-control plan" focuses on making a single change to one food group each week, so you're not overwhelmed.
What You Can Eat and What You Can't
You eat three meals and at least one snack a day. Off-limits: fried foods, some baked goods, many processed foods, high-fat and processed meats, soda, artificial sweeteners, trans fats, and high-fructose corn syrup.
Week 1: You whittle down how much fat, oil, and sweets you eat.
Week 2: Protein is the theme of this week. You eat 2-3 small servings of protein (meat, poultry, fish, beans, peanut butter, eggs, or dairy products) each day.
Week 3: You eat 3-4 servings of low-fat or fat-free milk, yogurt, and cheese this week. Try new kinds of reduced-fat cheese and fat-free yogurt to see what you like.
Week 4: You focus on fruit this week, eating at least 2-4 servings each day. A serving is one medium whole fruit, a cup of juice, or ½ cup canned or fresh cut-up fruit. Try at least two new fruits this week
Week 5: Vegetables are this week's star. Go for at least 3-5 servings of veggies each day, and try at least two new vegetables this week. Spruce them up with nonfat flavorings, such as dill, basil, or lemon juice.
Week 6: Move away from muffins, quick breads, oily crackers, and sweet baked goods. Choose whole-grain, low-fat, or fat-free versions. You'll get more fiber that way, too.
Level of Effort: Medium
Limitations: Fried foods, some baked goods, many processed foods, high-fat and processed meats, soda, artificial sweeteners, trans fats, and high-fructose corn syrup are off-limits. You'll gradually change your eating habits so you're choosing healthier foods. You're encouraged to cut back on alcohol.
Cooking and shopping: You’ll cook and shop as usual.
Packaged foods or meals: No.
In-person meetings: No.
Exercise: No, but strongly suggested.
Does It Allow for Dietary Restrictions or Preferences?
The diet focuses on low-fat food choices, and you can easily make it work for low-salt, vegetarian, vegan, and gluten-free needs.
What Else You Should Know
Cost: You’ll spend roughly the same amount on groceries.
Support: You do this diet on your own.