If it can’t Run, Walk, Swim or Fly – don’t put it in your mouth

If it can’t Run, Walk, Swim or Fly – don’t put it in your mouth

I simplified my diet. It’s easier. And faster. Just do it. Doctor Nagler’s Run, Walk, Swim or Fly
Read my blog on www.billnagler.com. Your appetite suppressants and injections block hunger, eliminate sweet
and starch cravings, and boost energy. Try to get here every day for your FREE injection. To speed up weight
loss, you can add medications that eliminate your sweet, starch and alcohol cravings. Insurance usually pays for
Librax, Sinemet, Wellbutrin, Naltrexone, Nascobal, Zonegran, Topemax, Metformin, Byetta or Symlin.

(1) Start on my fastest program, Bars & Formula. If you don’t want to do Bars & Formula, just do (2). Lose 1-
2 pounds a day. Eat 2 Bars or 2 Formula, 2-4x a day. The fewer Bars & Formula you eat, the faster you lose.
Unlimited Diet Jello. Nothing else. Do this as long as you can, 3 days is good, 3 weeks is better, then (2).

(2) Run, Walk, Swim or Fly is my best program. Lose 3-5 pounds every week. Don’t eat breakfast or anything
at all, until you are hungry. If you are not hungry, don’t eat. You can go all day without eating. The less you eat,
the faster you are going to lose weight. When you are hungry, go ahead and eat. Eat as much as you want, and
as little as you can. If it can’t Run, Walk, Swim or Fly, don’t put it in your mouth. A fist-size portion of dead
animule is about 400 calories, and you can eat this 3 or 4 times a day, if you need this much. Eat fish, shrimp,
lobster, crab, filet, beef, pork, ribs, lamb, veal, chicken, turkey, hamburger, fat-free hotdogs. You can also have
Eggbeaters, eggs and cottage cheese. Limit hard cheese (too many calories) to 2 slices a day.

You can’t cheat at all, or you’ll lose no weight all week. You also can’t eat 3000 calories a day and expect to
lose weight. Try to stay under 1500 calories a day, but don’t make yourself too crazy about this number. You
can have Bars & Formula along with your Run, Walk, Swim or Fly, and Unlimited Veggies without butter or oil
(butter and oil take the calories to stupid) – any Veggie you like (broccoli, cauliflower, kale, spinach, etc,) but
NO potatoes, peas, corn (too much sugar). Salt, soy sauce, pepper, mustard and sugar-free dry seasonings are
fine. Unlimited Diet Jello. Take it easy on 100 calorie an ounce butter, oil, margarine, mayonnaise and salad
dressing, or you’ll go over 1500 calories. Take it real easy (up to 1 tablespoon per meal) on sugar-loaded
catsup, barbecue and cocktail sauce. Nothing else. NO nuts (too many carbs and calories), sugar-free candy
(too much carb), fruit, juice, milk, yogurt, rice, sugar, honey, cereal, beer, wine, bread, cake, cookies, pie, ice
cream, candy, etc. Sugarless gum is fine. Your 2 worst cheats are fruit or alcohol, they store twice as much fat.

For Breakfast have eggs, Eggbeaters, cottage cheese, tuna or chicken or egg salad with Miracle Whip Free. For
Lunch have a chef salad with diet (35 calories total) dressing, a sandwich on lettuce or cheese (no bread). For
Dinner have a hamburger (no bun), fat-free hot dogs, chicken, filet, veal, salmon, shrimp, crab, lobster, etc.

Calories For Dummies – Fish, shrimp, crab and lobster are 30 calories an ounce. Chicken, pork & veal are 40.
6 ounce filet is 300. 4 ounce hamburger (no bun) is 200. Eggs are 80. Cottage cheese is 200 a cup. A lobster is
200. Chicken breast is 200. Eat mostly 200 calorie hamburgers (no bun), chicken breasts and cottage cheese.

Traditional unlimited low carb diets (Atkins, South Beach, The Zone, etc.) don’t work. Average calorie intake is
700-1100 a day your first week, over 3000 by week 8. All weight loss is in the first 2 months (10-30 pounds),
then you just weight cycle. Do Run, Walk, Swim or Fly instead. You’ll lose your sweet and starch cravings and
night hunger in 3 days, because Run, Walk changes the hormone levels that cause carbohydrate cravings.

(3) You must drink at least a gallon (128 ounces) of non-caloric fluid every day. Try to drink your weight in
ounces of water. If you weigh 150 pounds, try to drink 150 ounces of water. Unlimited coffee, tea, diet soda.

(4) Exercise makes you feel better but slows down weight loss. Exercise makes you hungry and eat more. The
best exercise is 2-3 minutes of high intensity whatever (treadmill, elliptical, running, etc. – as hard as you can),
followed by 2-3 minutes of recovery. Do this 3 times. All you need is 10 minutes a day. Or get 2 dogs.

(5) For Maintenance, do what I do. Do Big Breakfast on Sunday-Friday, eat what you want on Saturday, back
to Big Breakfast on Sunday. See my black book, THE LITTLE BOOK THAT MAKES YOU LOSE
WEIGHT for my Every Other Day Maintenance Program, for support, suggestions and my favorite recipes.