1PD Re Feeding[1]

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The 1st Personal Diet Program

Re-feeding Guide

1st Personal Diet: 1PD-C30-V06.91 All rights reserved © No part of this document may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from 1st Personal Diet, Inc.



Table of Contents

1. Introduction .........................................................................3 What Is Re-feeding?...............................................................3 Personal Re-feeding Program....................................................4 How to Read the Guide?..........................................................4 Abbreviations .......................................................................4 The Guide Content.................................................................5 Comments or Suggestions .......................................................5 Ready? Go! .........................................................................5

2. Rules During Re-feeding..........................................................6 General ..............................................................................6 New Rules and a Reminder of Some Old Rules ..............................6 When is Re-feeding Complete?..................................................7 Important Notes ....................................................................7 Weigh Your Food!!! ................................................................8 Drink Water .........................................................................8 Food Groups........................................................................8 Old Protein........................................................................8 New Protein ......................................................................9 Old Vegetables ..................................................................9 New Vegetables .............................................................. 10 Good Fruits ..................................................................... 10 Bad Fruits ....................................................................... 11 Carbs (Carbohydrates) ..................................................... 11 Alcohol ........................................................................... 12

3. How to Read the Re-feeding Program ........................................ 13 Instructions Regarding the Re-feeding Program ............................ 13

4. Re-feeding Eating Calendar .................................................... 14 5. Life After the Diet................................................................. 24 6. Last Minute Notes................................................................ 27 7. A Personal Note from Dr. Cohen .............................................. 27



1. Introduction

What Is Re-feeding? Congratulations—you have reached the final stage of your diet program. The guide you are holding in your hands will help you to complete the process you started and help your body to stabilize and carry on with “normal” life, where you are the manager of your body and in control of the obesity syndrome. Re-feeding is the name of the final stage in Dr. Cohen’s program. This stage is essential in order to complete the program successfully and to maintain your great weight-loss achievement. Skipping this stage will most probably cause you to regain all the weight you have lost. The reasons for Re-feeding are:

1. While on the program, your body got used to small amounts of food. Therefore, it will not be able to cope with the additional food and will store it as fat—bringing you back to your old weight.

2. Also, your body became accustomed to a low-fat diet and will not respond well to fat food again.

3. The Re-feeding Program takes care of the above by: a. Introducing more food to your body as well as b. Introducing the “forbidden” foods back to your body in a very moderated

and controlled manner. 4. This way, not only will you not gain back the weight but you will also be able to

live normally and keep your new weight as long as you keep the rules. If you do not follow the Re-feeding Program and the simple rules for eating behavior, you are most likely to gain back all the weight you have lost. Our experience with customers along the years has shown that customers who gained their old weight back did not follow the Re-feeding Program. The Re-feeding Program is an integral part of Dr. Cohen’s program. It is not to be taken separately and out of context of the main program. The Re-feeding Program lasts up to 30 days, during which you eat more and more until you reach “normal” quantities without gaining weight. The time to start the Re-feeding Program is when you reach your target weight.



Personal Re-feeding Program The Re-feeding Program cannot be identical for all customers, and you might not use the whole 30 days of the Re-feeding Program but only those days that have been prescribed for you, based on your blood test results. The list of the days that you need to take can be found on the e-mail you received together with this Re-feeding Guide. Example: If your list of days is: 3 to 8 and then 10 12 14 … you need to take the Re-feeding as prescribed in this guide starting from Day 3 to 8, followed by Day 10, followed by day 12 and then 14, etc.

How to Read the Guide? The guide explains the Re-feeding Program in great detail. The main section is the daily eating program for the month of the Re-feeding. You need to have your personally prescribed diet program in front of you when you use this guide. The guide will guide you on a daily basis—how much food you are allowed to add on top of your original diet program. Read the guide thoroughly and make sure you understand it fully, and then read it again before you start the Re-feeding Program. This will help you grasp the full concept and instructions. In order to help you, this guide is dotted with little icons that mark text with special interest.

Remember! Important issues concerning the diet program in general are marked with the “ringing bell.”

Take Note! Notes you need to take are marked with the paper clip.

Abbreviations Throughout this guide, we use the following abbreviations: “veg” = vegetables “g” = grams (1 ounce = 28.35 grams) “min” = minimum “max” = maximum “oz” = ounce



The Guide Content This guide contains the following sections:

1. Introduction 2. Rules During the Re-feeding Program 3. How to Read the Re-feeding Program 4. The Re-feeding Eating Calendar (to be used together with your personally

prescribed program) 5. Life After the Diet (rules for “normal” eating) 6. Last Minute Notes 7. A Personal Note from Dr. Cohen

Comments or Suggestions This guide was written for you, the customer. It is the result of years of work and lengthy research in the field of diet. If you have a comment or a suggestion to make about the diet in general or this guide, please send a note to [email protected].

Ready? Go! Before you turn the page and start the Re-feeding Program, we want to wish you good luck and remind you that the hard part is behind you. Thousands have already made this journey and completed it successfully. Think about them and how they improved their life and rest assured . . . you will make it. Good luck.

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2. Rules During Re-feeding

General 1. Re-feeding is just an extension of your diet program. Therefore, the rules you kept

while you were on the program are still valid, unless specifically changed by the Re-feeding Program.

2. While on the Re-feeding Program, you will work with your personally prescribed diet program and this guide. Therefore, you need both documents available.

3. The Re-feeding Program will take up to 30 days. As with the original prescribed program you received, you must take the quantities prescribed for you (your prescribed program + the additional quantities added in this guide). No deviation is allowed. As before, your food is your medicine and must be taken as prescribed—no more and no less.

4. You may ask for your re-feeding when you reach 4 lbs (2 kg) away from your target weight. If you are not sure what should be your target weight, ask us.

5. Note that you need to use only those days of Re-feeding that were prescribed to you (see the e-mail that arrived with this guide).

New Rules and a Reminder of Some Old Rules 1. You must have 3 meals a day with at least 5-hour intervals between the meals.

Your last meal must be finished before 9 p.m. 2. You must continue drinking 64 oz (2 liters) of water a day. 3. You must continue taking the multivitamin daily. 4. From now on, you must weigh yourself every morning, after you have emptied

your bladder, and write down the results. The daily weighing process is essential for Re-feeding.

5. The Re-feeding phase, like the whole program, is based on accurate quantities of foods. Our experience over the years shows that should you follow the instructions with no deviation whatsoever—you will make it.

6. ONE CHEAT can cost you up to ONE WEEK in weight-loss. 7. In many cases, customers lose up to 4-5 lbs (2 kg) during the Re-feeding phase;

however, if you do not lose any weight, simply continue with the process. 8. If you notice that you gained weight during Re-feeding:

a. If the weight you gained is less than 2 lbs, ignore it, because it is most likely temporary water retention. You need to remain with the program.



b. If you gained 2 lbs or more, go back 2 days on your Re-feeding Program (your specific days), and carry on until the end. (Example: If on Day 16 you have gained 2 lbs or more, go back to Day 14).

9. If you lose more than 4-5 lbs (2 kg), do not skip days—simply continue the process.

This program will work for you ONLY if you take it VERY

seriously, and go by the book. ANY deviation from the quantities or the instructions in this guide, and you might be wasting your time . . .

In order for you not to take Re-feeding days that you need to skip, cross out every day in this guide that is not on your list.

When is Re-feeding Complete? Re-feeding ends when you have reached the last day of the program, or if you had to go back and repeat the same 2 days more than once. (Example: You gained 3 lbs by Day 16 and went back to Day 14. When you reach Day 16 again, you notice that you again gained 3 lbs—meaning that this is the maximum your body can tolerate without going up in weight. Therefore, your Re-feeding ends here. Just note the quantities you have consumed, as these will be your limit.

Important Notes Following is a calendar for the Re-feeding phase. You must follow the

instructions on a daily basis. Remember, the quantities in this guide are ADDITIONAL to what you have

in your personal program, unless specifically told otherwise. Every morning during the Re-feeding phase, you need to weigh yourself after

you empty your bladder. Write your weight every morning of the applicable page. Note that during the Re-feeding process you can lose up to 4 lbs (2 kg) If you gain weight during Re-feeding, follow the instructions above. Weight gain during Re-feeding is because the body was not ready yet for this

amount of food. Going back 2 days in the process helps the body to adjust.



Weigh Your Food!!! Weighing your food before you eat and doing it right is the key for success in

the personal diet program and in Re-feeding. This is not just another “general” diet but YOUR own personal diet that is based on your specific and unique blood profile. Therefore, you must become accustomed to weighing your food as a standard procedure before EVERY meal.

Buy a good bathroom scale, or find one that you can use every morning.

Drink Water It is essential that you drink at least 6–8 glasses of water every day (68 oz/2 liters). It is recommended that you keep a large 34 oz (1 liter) cup of water next to you, and drink constantly during the day—filling it twice daily. Your body fat is like a sponge, and it contains toxins. With the rapid fat breakdown on the diet, these toxins are released into the bloodstream, and the water is essential to flush out the toxins.

Food Groups The foods listed below are the only foods allowed during Re-feeding, in addition to the foods allowed on your diet program (see the Guide for New Customers). Your daily program will specify when you can eat Old Protein, New Protein, Old Vegetables, New Vegetables, Good Fruit, Bad Fruit, or Carbs.

Old Protein The protein allowed on your diet program, including: red meat, poultry, and fish (see the Guide for New Customers for details).


New Protein Meat: Any meat with no fat (no ground meat) Poultry: Any part of a chicken or turkey (no skin)

Fish: Any fish or seafood (no processed fish such as fish fingers or fish cakes, no smoked fish)

Milk: Skim milk (50 ml / 1.7 Oz replaces 40 g of Old Protein)


Old Vegetables The vegetables allowed on your diet program (see the Guide for New Customers for details).


New Vegetables Vegetables may be fresh, frozen, or canned in water.

Artichoke Eggplant Broccoli Carrots Chives Hubbard Squash Kohlrabi Leek Okra Queen Squash Lettuce Cauliflower Cabbage

Good Fruits Blackberries (100 g) Gooseberries (100 g) Kiwi (150 g) Litchi (150 g) Melon (150 g) Mulberries (100 g) Nectarine (100gr) Pineapple (120 g) Plums (120 g) Youngberries (100 g) Blueberries (100 g)



Bad Fruits (The terms “Good” and “Bad” regarding fruits relates to their effect on your body.) Banana (1) Cherries (80 g) Figs (80 g) Granadilla (50 g) Pear (1) Strawberries (150 g) Watermelon (150 g)

Carbs (Carbohydrates) (The following must be weighed COOKED and not RAW as all the other foods on this program.) Barley Beans Butternut Corn Pasta Peas Potato Popcorn (fat-free microwave popcorn) Pumpkin Rice



Alcohol Wine - 1 glass of wine replaces 1 slice of bread Hard Liquor - 1 shot (2 fingers) replaces 1 slice of bread Beer (Light) - 1 glass of 1/3 pint can replace 1 slice of bread




3.How to Read the Re-feeding Program

Instructions Regarding the Re-feeding Program Following in the next chapter is the Re-feeding Program. This program is based on your personally prescribed diet program and cannot work without it. The Re-feeding Program is made up of 30 days. Each day has additional quantities of food and later on adds new types of food to your program that can replace certain foods. Example: On Day 1, add 30 g of Old Protein. According to this example, you need to add 30 grams to the daily quantities of meat or poultry or fish that are on your personally prescribed diet program. These 30 grams may be split between two meals adding 15 grams per meal or alternatively, add the 30 grams to one meal. Your personal re-feeding program might look like this: Days 3 to 9 and then days 11 12 13 15 17 20 21 23 According to the above example, your first day of the re-feeding will be day number 3, followed by day 4, 5, 6, 7, 8, 9 followed by day 11 and then day 12 13 15 17 20 21 23. Unless otherwise instructed, you need to carry on with your personally prescribed diet program. Re-feeding only adds or replaces items on your program.

Do not increase or decrease any of the quantities (program plus the additional quantities that are on Re-feeding). It works like a prescribed medicine for you. The exact portions are important for your body.

The quantities have to be precise. Always weigh your food!!! You must weigh your food RAW (pre-cooked weight), unless

otherwise instructed. Do not skip meals! You must have your “medicine” three times a day

in the form of meals. Keep an interval of 5 hours between your meals. Your last meal for the day must end no later than 9 p.m.



4.Re-feeding Eating Calendar Weigh yourself every morning after you have emptied your bladder, and write

down the date and weight. Cross out all the days that are not relevant for you (see the list of your

prescribed days on the e-mail that arrived with this manual). DAY 1 Date: _________________ Weight: _____________

Protein Add 30 g of Old Protein Vegetables Follow original program Fruit Follow original program Carbs Follow original program Other None

For Day 1 of Re-feeding, all you do is simply add 30 grams of fish, chicken, or meat to your daily quantity of food. You may add this additional quantity to one meal or split it between meals.

DAY 2 Date: _________________ Weight: _____________

Protein Add 30 g of Old Protein Vegetables Add 40 g of Old Vegetables Fruit Follow original program Carbs Follow original program Other None DAY 3 Date: _________________ Weight: _____________

Protein Add 30 g of Old Protein Vegetables Add 40 g of Old Vegetables Fruit Add 1 Good Fruit Carbs Follow original program Other None DO NOT FORGET TO WEIGH YOURSELF EVERY MORNING



DAY 4 Date: _________________ Weight: _____________

Protein Add 30 g of Old Protein Vegetables Add 40 g of Old Vegetables Fruit Add 1 Good Fruit Carbs Have 1 slice of bread + 2 crackers Other None

Bread: From this day on, you will stop taking your original allowance of Crackers and INSTEAD have the specified amount of carbs for that day. The bread may be toasted, but no butter or margarine is allowed. You may eat white, brown or whole wheat bread. No “health” breads. Also, the bread must be machine sliced (thin slices).

Note that bread causes bloating, water retention, heartburn and Irritable Bowel

Syndrome (IBS). You might decide you never want to eat bread again, as it has many side effects. If that is the case, you may continue with your original prescribed quantity of crackers instead of having bread during Re-feeding. You may also mix and eat bread on some of the Re-feeding days and crackers on other days. This way, you still introduce bread back to your body, but do not getting back into the bad old habits of having it daily.

DAY 5 Date: _________________ Weight: _____________

Protein Add 60 g of Old Protein Vegetables Add 40 g of Old Vegetables Fruit Add 1 Good Fruit Carbs Have 1 slice of bread + 2 crackers Other None DAY 6 Date: _________________ Weight: _____________

Protein Add 60 g of Old Protein Vegetables Add 80 g of Old Vegetables Fruit Add 1 Good Fruit Carbs Have 1 slice of bread + 2 crackers Other None DID YOU GO UP IN WEIGHT? CHECK THE RULES SECTION.



DAY 7 Date: _________________ Weight: _____________

Protein Add 60 g of Old Protein Vegetables Add 80 g of Old Vegetables Fruit Add 2 Good Fruits Carbs Have 1 slice of bread + 2 crackers Other None DAY 8 Date: _________________ Weight: _____________

Protein Add 60 g of Old Protein Vegetables Add 80 g of Old Vegetables Fruit Add 2 Good Fruits Carbs Have 1 slice of bread + 2 crackers Other None DAY 9 Date: _________________ Weight: _____________

Protein Add 90 g of Old Protein Vegetables Add 80 g of Old Vegetables Fruit Add 2 Good Fruits Carbs Have 2 slices of bread + 2 crackers Other None

Protein: If you feel that the additional 60 g of fish/chicken/meat is enough, you don’t have to increase the quantity anymore. Just make sure you keep eating the indicated variety.

DAY 10 Date: _________________ Weight: _____________

Protein Add 90 g of Old Protein Vegetables Add 120 g of Old Vegetables Fruit Add 2 Good Fruits Carbs Have 2 slices of bread + 2 crackers Other None MAKE SURE TO WEIGH YOUR FOOD AND KEEP THE RULES



DAY 11 Date: _________________ Weight: _____________

Protein Add 90 g of Old Protein Vegetables Add 120 g of Old Vegetables Fruit Add 1 Good Fruit & 1 Bad Fruit Carbs Have 2 slices of bread + 2 crackers Other None DAY 12 Date: _________________ Weight: _____________

Protein Add 90 g of Old Protein Vegetables Add 120 g of Old Vegetables Fruit Add 1 Old Fruit & 1 Bad Fruit Carbs Have 3 slices of bread Other None DAY 13 Date: _________________ Weight: _____________

Protein Add 120 g of Old Protein Vegetables Add 120 g of Old Vegetables Fruit Add 1 Good Fruit & 1 Bad Fruit Carbs Have 3 slices of bread Other None

Protein mixing: You have reached the stage in your Re-feeding where you need to begin to mix proteins. From now on, you should mix between the fish, chicken, and meat on your program, substitute one with the other, or have a mixture of these in one meal. Example: If your diet has 120 g chicken, you may eat 60 g meat and 60 g chicken. Also, no need to wait 5 hours between meals anymore.

Food variety: Start to change the variety of the food you eat, within the lines of the program. This will enable your body to get used to all different proteins, vegetables, and fruit in a graduated manner.

MIXING PROTEIN WILL HELP YOUR BODY TO BECOME ACCUSTOMED TO LIFE AFTER THE DIET.



DAY 14 Date: _________________ Weight: _____________

Protein Add 120 g of Old Protein Vegetables Add 160 g of Old Vegetables Fruit Add 1 Good Fruit & 1 Bad Fruit Carbs Have 3 slices of bread Other None DAY 15 Date: _________________ Weight: _____________

Protein Add 120 g of Old Protein Vegetables Add 160 g of Old Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread Other None DAY 16 Date: _________________ Weight: _____________

Protein Add 80 g of Old Protein & 40 g of New Protein Vegetables Add 160 g of Old Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread Other You may have 50 ml / 1.7 Oz of skim milk with/between

meals (If you do, take off 40 g from your daily Old Protein.)

Milk: Note that the New Protein list includes skim milk. From now on,

you may have milk alone or with your coffee or tea with or between your meals. Just remember to calculate that 50 ml / 1.7 Oz of skim milk = 40 g of fish/chicken/meat.

Remember the side effects of milk: Post nasal drip, sinus, headaches, snoring,

and asthma. If you are sensitive to milk, why not stay away from milk altogether?! Also remember: Milk = Protein + Sugar!!! If you have milk in the morning, it might trigger insulin and cause hunger as early as 10 a.m.

ADDING FAT TO YOUR FOOD GRADUALLY WILL HELP YOU PREPARE YOUR BODY FOR AFTER-DIET-LIFE



DAY 17 Date: _________________ Weight: _____________

Protein Add 80 g of Old Protein & 40 g of New Protein Vegetables Add 200 g of Old Vegetables Fruit Add 2 Bad Fruits to your original program Carbs Have 3 slices of bread Other You may have 50 ml / 1.7 Oz of skim milk with/between

meals. (If you do, take off 40 g from your daily fish/chicken/meat.)

DAY 18 Date: _________________ Weight: _____________

Protein Add 80 g of Old Protein & 40 g of New Protein Vegetables Add 200 g of Old Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread & 50 g Carbs Other You may have 50 ml / 1.7 Oz of skim milk with/between


DAY 19 Date: _________________ Weight: _____________

Protein Add 40 g of Old Protein & 80 g of New Protein Vegetables Add 200 g of Old Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread & 50 g Carbs Other You may have 50 ml / 1.7 Oz of skim milk with/between


YOU ARE NEARLY DONE . . . JUST KEEP ON GOING ☺



DAY 20 Date: _________________ Weight: _____________

Protein Add 40 g of Old Protein & 80 g of New Protein Vegetables Add 160 g of Old Vegetables & 40 g of New Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread & 50 g Carbs Other You may have 50 ml / 1.7 Oz of skim milk with/between


DAY 21 Date: _________________ Weight: _____________

Protein Add 120 g of New Protein Vegetables Add 160 g of Old Vegetables & 40 g of New Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread & 50 g Carbs Other You may have 50 ml / 1.7 Oz of skim milk with/between


DAY 22 Date: _________________ Weight: _____________

Protein Add 120 g of New Protein Vegetables Add 120 g of Old Vegetables & 80 g of New Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread & 50 g Carbs Other You may have 50 ml / 1.7 Oz of skim milk with/between


ALMOST DONE . . .



DAY 23 Date: _________________ Weight: _____________

Protein Add 120 g of New Protein Vegetables Add 120 g of Old Vegetables & 80 g of New Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread with butter or margarine on ONE

slice & 50 g Carbs Other You may have 50 ml / 1.7 Oz of skim milk with/between


DAY 24 Date: _________________ Weight: _____________

Protein Add 160 g of New Protein and take 40 g off the Old Protein

Vegetables Add 120 g of Old Vegetables & 80 g of New Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread with butter or margarine on ONE



DAY 25 Date: _________________ Weight: _____________







DAY 26 Date: _________________ Weight: _____________



slice & 50 g Carbs. Add 1 plain cookie (no filling or chocolate).

Other You may have 50 ml / 1.7 Oz of skim milk with/between meals. (If you do, take off 40 g from your daily fish/chicken/meat.)

DAY 27 Date: _________________ Weight: _____________

Protein Add 200 g New Protein and take 80 g off the Old Protein Vegetables Add 80 g of Old Vegetables & 120 g of New Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread with butter or margarine on ONE



DAY 28 Date: _________________ Weight: _____________






DAY 29 Date: _________________ Weight: _____________




DAY 30 Date: _________________ Weight: _____________

Protein Add 200 g New Protein and take 80 g off the Old Protein Vegetables Add 200 g of New Vegetables Fruit Add 2 Bad Fruits Carbs Have 3 slices of bread with butter or margarine on ONE


Other You may have 50 ml / 1.7 Oz of skim milk with/between meals. (If you do, take off 40 g from your daily fish/chicken/meat.) You may have a glass of wine to celebrate your success. (*)

(*) If you have alcohol, you have to “pay” by having less bread that day.

Wine/Bread Key: 1 glass of wine substitutes 1 slice of bread Liquor/Bread Key: 2 fingers (1 shot) substitutes 1 slice of bread Beer/Bread Key: 1 glass of beer (1/3 pint) substitutes 1 slice of bread

CONGRATULATIONS, YOU HAVE DONE IT.



5.Life After the Diet There is life after the diet! Life with no need to diet, but with giving your body the respect it deserves. In this chapter, we will try to give you our best advise regarding eating habits. Stay on low-fat products. There is no need to go back to full cream products. Eat in moderation. In case of over-eating or binge sessions, avoid starches for the next 48 hours (remember that starches are not only bread and pasta but also vegetables such as peas and pumpkin). You may still have your crackers during those 48 hours, but no more than two at a time. Snack. If you get hungry for a snack in between meals, have a cracker with processed cheese (Mozzarella, Cheddar, Roquefort, Brie, Camembert, Parmesan). Fruit and Obesity. If you were a severely obese person, stay away from fruit, especially the Bad Fruits we added during Re-feeding. Do not count calories. Do not start to count calories or kilojoules. Your body is trained during Re-feeding and will handle normal quantities and combinations of food. Limit the carbohydrates. Carbohydrates/Starches are the main cause of weight gain. Limit your carbohydrates/starches to one meal a day only. When you eat carbs/starches, your body produces huge amounts of insulin, the blood sugar levels drop, and the serotonin hormone is not released to tell your body that it has had enough. The result is constant hunger and tiredness. How many carbs/starches you may eat depends on your body. If your weight starts to go up or if you were a severely obese person, you must be very careful. You might need to experiment to assess your ability to cope with carbs/starches without gaining weight. Increase your carbs/starches daily until you feel a reaction (hungry one hour after the meal/tired/bloated/retain water/gained weight the next day). Eat your dessert immediately after carbs/starches. Do not delay the dessert for more than an hour after you have eaten carbs/starches. This prevents the blood sugar from dropping and stops the starch from being converted into fat.



No carbs/starches for breakfast. Eating carbs/starches for breakfast, such as cereal, toast, or muffins just makes you hungry again at around 10 a.m. The best breakfast is a protein breakfast such as yogurt, egg, cheese, or fish. Eat 3 meals a day. Do not get into the bad habit of skipping meals. Your body needs 3 meals or at least 2 meals a day. If you constantly skip meals, your body will react by storing the food as fat. Eating sweets. When you eat desserts and sweets, your insulin will trigger. You need to eat sweets only within an hour after you have finished your carbs/starches meal. If you had no starch, do not eat sweets. Note: The more starch you had, the less sweets you may have. The less starch you had – the more sweets you may take. Our recommended dessert is a dark chocolate mousse. Fruits. Have maximum of one fruit a day. Fruit has a high sugar content and, therefore, when you are done with Re-feeding, limit yourself to one fruit a day or a portion of a fruit salad—preferably after a carbs/starches meal. Do not eat fruit before breakfast! Having fruit on an empty stomach will send sensitive insulin levels high—starting a “fat factory.” Chocolates. Chocolates stimulate insulin levels, so follow the same rules as with sweets. Eat chocolates within one hour of a carbs/starches meal. You won’t feel like having that much, and your blood sugar won’t drop that much. Dark or Milk Chocolates. Dark chocolate won’t cause as much of an insulin release as milk chocolate. Therefore, dark chocolate is a safer option. As a rule, do not have milk chocolates more than twice a week. We also recommend that you do not keep chocolates in the house at all. Keeping it for the kids or guests will result in them not getting it . . . Cakes. The best cake is a plain and heavy-baked cheesecake with lots of cheese and little flour. The cheesecake will block the surge of insulin; therefore, it will not trigger the “fat factory.” Alcohol. Alcohol causes major insulin discharge. Blood sugar drops immediately—causing hunger and cravings and the “fat factory” starts to work. Never have alcohol on an empty stomach. Always have a protein before you have alcohol. The most effective is cheese or a dry smoked sausage half an hour before the alcohol. It will block the insulin surge caused by the alcohol. The “safest” alcohol is whiskey, then any dry wine, then gin/cognac/brandy. The “worst” alcohol is brandy & Coke, which contains approximately 13 teaspoons of sugar. A better option is brandy & diet Coke. Beer is not a good habit, as it contains alcohol and high carbohydrate levels.



Port, sherry, and other dessert wines fall under the category of sweets and should be consumed only after a starch meal. Nuts. Nuts are high in carb/starch content and need to be counted as part of your once daily starch meal. Never have nuts for breakfast with or without cereals. Nuts are for lunch or supper only. Fast Foods. The best fast food combination is a Greek or Italian salad and any protein such as spare ribs or a burger (without a starch, if possible). Oil/Fat/Butter. It is a good idea to stay with low-fat products for general health purposes. The best oil for cooking is canola or olive oil. Gaining Weight. If you are gaining weight, you are having too many carbohydrates and sweets—SLOW DOWN.



6.Last Minute Notes

Never allow yourself to gain more than 6-9 lbs (3-4 kg). The program you just completed will work for you for the rest of your life, within certain boundaries. If you gain more than 9 lbs (4 kg), you need to have a new blood test and a new diet program. If you ever go back to your original program for more than 2 weeks, you must repeat the full Re-feeding.

Your first line of defense if you overindulge is to eliminate all carbs/starches for 48 hours.

Keep drinking 64 oz (2 liters) of water a day. This cleans out toxins and reduces cellulite.

Keep taking the multivitamin—just ensure that the quantity of B6 is under 5 mg per capsule.

Weigh yourself frequently until you get used to/familiar with your body’s reaction.

7.A Personal Note from Dr. Cohen Congratulations. You have done very well. Every day I have the pleasure of helping thousands of people like yourself become slim, healthy, and well again. Remember what I said about your food becoming your medicine toward the beginning of your new life of achieved wellness through nutrition. If you were happy with your program, why not share this with your friends and family? Please let them know about the program, and share your experience with them. My team and I are very pleased to have been of assistance. Keep well, Dr. R. Cohen, M.D.

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