You should lose 5-10 pounds your first week on Walk, Swim or Fly – 20 pounds your first month. If you’re not hungry, don’t eat. The less you eat, the faster you are going to lose weight. It’s easier to eat nothing, than it is to eat a little. You can go all day without eating. It doesn’t matter what time, how often, or the number of meals you eat. Diet medication doesn’t make you lose weight. Not eating makes you lose weight. Your first 2 weeks you eat – chicken, turkey, fish, shellfish, cottage cheese, eggs, formula. NOTHING ELSE. NO fruit, vegetables, juice, milk, flour products, rice, cereal, etc. Eat no more than 90 grams of protein a day. Poultry and fish contain 5 grams of protein per ounce, so you can eat a little more than 1 pound a day. A can of tuna is 20 grams of protein. A pouch of tuna is 15 grams. Weigh, measure and read labels. Eggs are 5 grams each. Cottage cheese is 3 grams an ounce. NO fat, butter or oil. You may have unlimited sugar-less gum, unlimited Sugar-free Popsicles, unlimited Sugar-free Jello, and use unlimited Equal, SweetnLow and Truvia. You may use unlimited salt, pepper, sugar-free seasonings, mustard, and up to 2 tablespoons of ketchup per meal. You may eat up to 10 calorie per tablespoon diet dressing, and 2 tablespoons per meal of Miracle Whip Light or fat-free mayonnaise. NO nuts, cheese or red meat. All 3 contain way too many calories, way too fast. It is almost impossible to lose weight eating nuts, cheese or red meat. These foods stop weight loss. Drink 1 gallon (128 ounces) of noncaloric fluid a day. Water, coffee, tea, diet pop. Drink 2-4 bouillon cubes in water a day to help avoid muscle cramps. After 2 weeks, you may add any vegetables you like, as much as you want, within reason. NO peas, potatoes, corn, butter or oil. After 4 weeks, you may add 2 restaurant servings a day of melon, berries, grapefruit or pineapple. You must exercise 1 minute every day. Watch “The Truth About Exercise” on vimeo.com. Maintain your weight loss by eating meat, fruit and vegetables during the week (Monday-Friday). Take weekends off and eat what you want. Or maintain your weight loss by dieting every other day.