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Oprah:
Okay.

Bob:
You want to eliminate that, but you also want to eliminate fried foods. A lot of people say, "isn't that is same thing?" No. Other fried foods are cooked in a fat that's saturated, which is equally as bad. Everything is—all the focus now is on transfat? Saturated are about equally damaging when it comes to not only weight loss but your health.

Oprah:
Okay. So nothing fried.

Bob:
Nothing fried. For that first month.

Oprah:
For that first month.

Bob:
Quite honestly, that's—what's going to happen with most people, they're going to realize when they add back some rich foods, they're going to say, "You know, I was better off without them." They start to feel greasy. You know that happens.

Oprah:
And white bread.

Bob:
Eliminate white bread. The good news is today there's every grocery store has either multigrain, whole grain or whole wheat bread, and it's not like the old days where it didn't taste good. It's wonderful. It's grainy. It's freshly baked.

Oprah:
And the reason why you want to eliminate the white bread is because the whole wheat bread, the whole grain bread, actually metabolizes differently in your body. It breaks down differently in your body.

Bob:
Yeah. Another way to say that, the same thing with rice. It's the same thing. Processed rice, processed grains strip the nutrition off of it. There's a reason they're very important, grains in our diet. But when you strip the outer coating, that's where most of the nutrition—all the nutrition is.

Oprah:
Right. That's why you needed a brown rice or wild rice or—

Bob:
And as we said before, if you are consuming, say, white rice that—basically void of nutrition, you need—still need those things, so you're going to trigger what I call an "artificial hunger" for the rest of the day. You're going to eventually get them because you're going to be grazing and you're going to trigger hunger where you don't want the calories. You just need fiber. You need nutrients. You need vitamins and minerals.

Oprah:
This is all in the Best Life Diet plan. Eliminate high-fat dairy. What does that mean?

Bob:
Actually eliminate high-fat milk and yogurt. You can still have cheese in the first phase of the program because it's very difficult to dine out and get low-fat cheese in most establishments. So eliminate high-fat milk. That's simply whole milk and 2 percent is off the menu. Simply go with a 1 percent or skim would be appropriate. Soy milk is appropriate. You just—

Oprah:
I moved to soy and 1 percent. Remember you came and took it out of my refrigerator, all the 2 percents. And I thought I was doing really good on 2 percent. But after a while, I didn't notice the 1 percent.

Bob:
See, most people think, or many people think that, "Okay, I went from whole to 2 percent. That's fine. But realized 2 percent to 1 percent is not 1 percent. It's—you're cutting the fat in half. That's saturated fat.

Oprah:
Oh

Bob:
So it's—1 percent is half the fat of 2 percent. Make sense?

Oprah:
That's really good. So the recipe for the chocolate banana smoothie and everything you see here are in Bob's new The Best Life Diet Cookbook. We'll also have some of these recipes on Oprah.com for free right after the webcast. But it's about 175 recipes in here.

Bob:
That's right.

Oprah:
Yeah.

Bob:
175. And then the—

Oprah:
I love the whole wheat pasta with the peas and the walnuts.

Bob:
Just don't look for the—this is in The Best Life Diet, the revised edition, the smoothie. There's a strawberry smoothie in this book.

Oprah:
I make the smoothie all the time. So now we're going to—all the way to London to talk to Pauline, who says that her late-night cravings are kicking in. Pauline, are you wearing green too?

Pauline:
Hey, Oprah.

Oprah:
Everybody got the green thing going. Great.

Pauline:
I know. Green means new life.

Oprah:
New life. New life.

Pauline:
New beginnings.

Oprah:
So tell me about the nighttime cravings you're talking—you wanted to talk about.

Pauline:
It's driving me crazy. What happens is that I go to bed, I'm fine, I've had my dinner, and then I'll get up at about 1 in the morning and then I'll go and raid the fridge, and I've got this little crazy head telling me, "You know it's morning already, so it's like I'll eat breakfast. So it's not like, yeah, I'm eating the day before." And it's driving me bananas at the moment.

Oprah:
So any time you're getting up in the middle of the night for cravings, what's going on, Bob? Eating at midnight.

Bob:
Let me first say nighttime eating, not even the middle of the night, nighttime eating is classic sign of emotional eating. There's something either missing in your day, and take that a step further. If you are in the middle of the night waking up, that means that's something very strong in your life, usually, that's missing. Or it can also be something that's in your life like stress, highly unlikely, but that you want to get rid of or need to get rid of. The truth of the matter is, classic—the fact it could if it's a very large amount of food that you're consuming in the middle of the night, that's considered a binge episode. And there is some kind of behavior behind that that needs to be looked into. And my—the first step is to do the Circle of Life that we did earlier in the program and identify. I can almost promise you that you list the things that are important or part of a fulfilled life for you, and the ones with the negative sign always hide the real answer. That's why it's such a valuable exercise for me and why I do it with all my clients or new clients is because immediately I can decide or look at the areas that they're unfulfilled in their own words, and usually the answer lies in there. It's a lot of times relationship issue when you're waking up in the middle of the night. I don't want to say that without knowing you, but that's a very common cause. Are you in a relationship right now?

Pauline:
Yes, I am. But it's long distance. So he lives in another country. I live in this country.

Bob:
Okay, that's—I'm starting to connect the dots a little bit. You have to think of what that food represents. If it's the middle of the night, it's a good chance it's somewhat relationship. He's not there next to you. Does that ever happen when he's—when you're with your significant other?

Pauline:
No, too busy.

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