Bob's Foods to Avoid
Find out about trans fat.
Bob's favorite replacements are heart-healthy olive and canola oils.
Alternatives to fried foods
Even when they don't have trans fat, fried foods in restaurants are often cooked in oil that is reused. This can create by-products that have been linked to a variety of diseases. And fried foods are highly caloric. "The point is that [frying] causes a food to absorb more fat and calories," Bob says. "It's why I want you to replace it with some other alternatives."
One alternative you can try is oven-frying. Cut potatoes into strips, toss or spray with a little olive oil, salt, and pepper, and cook in a 400° oven until brown. And if you can't live without potato chips, choose baked varieties made without trans fat.
White bread versus whole-grain
To get truly "whole wheat" or "whole grain" bread, you need to be on your toes. Packaging can be misleading. Some brown "wheat" breads, for example, don't even contain whole wheat! To make sure you're getting a meaningful amount of whole grains, check that they show up at the beginning of the ingredients list. Bread should have at least two grams of fiber per slice.
Alcohol, a depressant, can slow your metabolism. And, it's hard to make healthy eating decisions after you've had a few. Take a break for the first phase, and if you'd like to enjoy a drink on occasion, you can do so later on in the plan.
Switching from full-fat to low-fat dairy
A cup of whole milk has 7.9 grams of fat—4.5 grams of it saturated—and 24 milligrams of cholesterol. Compare that to a cup of nonfat skim milk's 83 calories, 0.2 grams of fat, 0.125 grams of saturated fat and 5 milligrams of cholesterol.
Bob recommends fat-free or one percent milk. As for cheese, opt for reduced-fat versions with no more than 5 grams of fat per ounce.