F.A.Q - FREQUENTLY ASKED QUESTIONS

LIGHT ONE CF MEAL

I realize that portion size and what makes a person full is different for each person, but my husband has started this diet, and I'm not sure what constitutes the difference between the amount of protein and carbs at a Main or Light One CF meals. I know you mention the proportion of protein to vegetable but I'm still unsure, e.g. a whole chicken fillet with vegetable would be Main and half a fillet with vegetable would be Light? 3 egg omelet compared to two eggs?
A Light One CF is a light protein meal like egg or cheese etc
Regular protein like chicken or meat, as a topping on a salad, is still a Light One CF meal. If it is not eaten as a topping because the quantity is more than a topping, then the meal is considered a Main One CF Meal.
Grains like bread or pasta eaten without a protein are considered part of a Light One CF meal

Can you have soup with the Main and Light One CF meals? e.g. chicken soup if it’s a protein meal (Main and Light CF) or split pea and potato with starch (Main and Light CF)? Wasn’t sure whether it was a problem because it’s a liquid and liquids shouldn’t be eaten with the meal, e.g. whether you can only have as part of the HWC meal?
Yes you may have the soup but as you pointed out it depends on whether the soup is a protein or starch soup. Neither protein nor starch soup may be eaten with a HWC meal. Only a vegetable soup may be eaten at a HWC meal.

Is tamarri sauce mixed with vegetables allowed at lunch in Week 4?
If tamarri sauce is mainly a vegetable sauce than it would even be considered a vegetable HWC meal. In that case, you could eat this meal during any week on the program. The sauce that I'm referring to is derived from soy-beans, alcohol, water and organic wheat. Is this O.K cooked with whole-wheat pasta and vegetables in phase one week 4?
As long as it remains just a sauce - which means a small amount on top -, it is ok as part of a Light One CF Meal

I find eating a One CF meal at lunchtime really hard. As I get extremely hungry (I have a newborn baby and am feeding him). How much of your concentrated food is too much? I feel like I could eat the entire loaf of bread! This is probably not conducive to weight loss! I also don't find veggies that filling. I prefer fruit and was wondering what would happen if I had another fruit salad for lunch (as I now do for breakfast) but added more nuts. Could that be a protein One CF meal?
* You can eat seconds at the One CF Meals. Chances are that if you want more than seconds, the meal choice is not a good one. Bread is often a food that people find hard to limit! Rather try a protein with salad or cooked vegetables or the Tasty Tub version for the Light One CF is very filling. You could eat extra chicken or fish for example which would be satisfying and nutritionally sound especially while nursing. See book for other options.
* If you ate a fruit meal with more nuts for lunch, it would be considered like a large HWC meal which is certainly ok. But I would not suggest it because it is preferable to eat other foods like protein and starches in your diet, especially when you are nursing a baby. But if a large fruit meal and nuts is satisfying enough to last you until the mid-afternoon snack AND you are having a Main One CF meal (or Mixed Meal in Phase 3) for dinner, then it could work. See how you feel!

When you say seconds at a One CF Meal, I am still a bit confused. Say for example I have toast with veggie soup for lunch, how many slices of toast is an appropriate amount?
If I have another fruit meal in the day, with nuts or without, could I also have another protein with it or say an hour later as a Light one CF meal?
1. It is hard to generalize what “ moderate” or “ normal” portions are because everyone is different (as I quote Maimonides in the book) However, I think most people consider 2 pieces of toast an average portion. If you really want to, you can have seconds - another 1 or 2 pieces...as long as you use some common sense and don't feel sick after the meal. Remember, our aim is health and weight management, so eat one portion then wait for ten minutes, take extra veggie soup and you’ll probably see that you don’t really need or want the extra toast!
Generally, as you stay longer on the system, you will find that you are satisfied with smaller portions. It is amazing!
You know, often we want more food because we think we can’t have it. When we know we are allowed to have it, then chances are we won’t choose to take it!!!!!
2. If you first have a fruit meal and then have a protein or Light CF meal, that would be an extra meal. So eat your One CF Meal as your meal and stick to eating a portion of fruit between the meals as part of the 'Substitution' method. Give the system a real chance without too much customizing in the beginning. After Phase 3, there will be a lot of room to do so. Follow the procedure as is detailed in the book. It has been tried and tested and proved successful. Soon, you will see this for yourself!

What is the proper quantity of olive oil that I can use when making a salad dressing for my salad when I eat the Light One CF meal (and the Main One CF meal)?
There is no “proper quantity”. Just use a sensible amount. Try one teaspoon of olive oil, one teaspoon of lemon juice and spices. You don't want to drench the salad. Remember, nonfat or low fat dressings often have fewer calories.

Does a pita and falafel with salad (or a wrap with falafel and salad) qualify as a Light One CF meal? Or is the falafel ball a protein and therefore should be left out?
Chickpeas are considered a starch (see list on the left side) and therefore this meal is still a One CF Meal. However, falafel is not a great option because it is fried. Fried foods are high in saturated fat and are best avoided

1. I make a muffin mixture with brown flour, egg, carrots, baking powder, baking soda, salt, 1/4 cup unsweetend apple sauce, 1/4 cup sugar, vanilla extract. Are these ok for a Light One CF meal?
2. Could I eat vegetable sushi (e.g. carrot, avocado) - with no fish as a Light One-CF meal?
3. Is breakfast cereal e.g. low fat muesli, all bran flakes honey, with NO milk ok for a One CF meal?
4. Could I have tomato sauce at any meals?
5. Is it ok to have honey / syrup with the starch meal?
1. This is not the most nutritious meal or a 'pure' One CF meal - but yes it would barely qualify. The problem is that such a yummy recipe will make muffins that are difficult to resist and so you could end up eating far too much of it. What else are you eating at that meal?
2. Yes. By the way, that could technically be a HWC meal if you did not have the rice.
3. Yes, as stated in the book - Grain version
4. Yes
5. Yes but it is not that nutritious and in large quantities it can be high in calories, so keep it to a minimum.

1. So just to clarify, can hummus be eaten on bread at a Light One CF meal?
2. What is the "vegetable wrap" that you mention in the book?
3. Do you know how can I make it (i.e. do you have a recipe)?
1: Hummus (unlike techina) has the same status as peanut butter (see question above)
2 & 3: Grilled vegetables with a low fat dressing in a wrap. Very popular in USA and available in most fast food stores. A wrap is similar to a laffa, just that it is even a bit thinner. It is very easy to make yourself.


MAIN ONE CF MEAL

Are hamburgers an acceptable protein at the Main One CF meal?
Yes. Home made is always better because most bought types are low quality foods

I don’t quite get the difference between the one meal only starch or protein and the second meal only starch or protein (the tasty tub version). Is the one a bigger meal?
The Tasty Tub has less concentrated food or lighter protein whereas the regular One CF Meal is mainly concentrated food - protein or starch. See the book for more details

I am a vegetarian, and am struggling with the protein in the Main One CF meal. I don't like to eat soy products e.g. tofu more than twice a week due to possible health risks. I would like to know whether I can incorporate more nuts into either the between meal snacks (I don't like to have them with the HWC fruit meal as I like to keep it purely fruit) or as part of a meal with vegetables?
You can certainly have more nuts at your meal instead of protein. If this satisfies you, it should be OK

First of all I found your book and diet amazing! I started your diet and was successful until now. You see, fruits for breakfast, I was okay with (and believe me I'm hooked). Same goes for staying away from food between meals and ten minutes of exercise daily. Basically I have no problem keeping a diet that I could eat a large variety of food that I like. The pitfall comes when it comes to flesh protein. Chicken, turkey... I would say is far from my favorite list of foods. The only kind of meat I can tolerate is steak, brown meat, tongue.... you get the picture, and only when smothered in cole-slaw (which I would also like to know if it's allowed) So my question is: is there anything I can eat except for the foods listed - like a protein supplement or tuna with mayonnaise or something else. Thank you
* Good to hear about your progress and success. Keep it up!
* You can use any protein like fish or any lean meat, which you like as I explain in the book. Instead of coleslaw, you could make a cabbage salad with 1 tsp olive oil, 1 tsp lemon juice with herbs and spices.
* As far as protein supplements - I am not a big fan of shakes as it is not necessary to move away from regular food and it never tastes as good nor is it as satisfying. There are many different protein choices. Choose according to your personal preference. Remember, we are working to establish good, healthy lifestyle habits. Of course it is difficult to break our old, established habits. That is why our program, based on the Rambam’s principles, advocates gradual change so that we can develop new, positive eating and lifestyle habits. Go through the changes step by step……5 weeks is not a long time….Give it a sincere chance – you’ll be amazed at how you will feel!

MIXED MEAL

Can I put breadcrumbs in my meatballs for the main one CF meal or is that considered a mixed meal?
Breadcrumbs in meatballs would technically make it a Mixed Meal. If it is a small amount, it would most probably be alright as a One CF meal.

Now there is some confusion as to Phase 3. Is it for everyone, or only those at or near goal weight, or those who are finding Phase 1 too hard, or only those who are actually doing the exercises in Phase 2 (Does one have to do them both?) or what?
Phase 3 comes after Phase 2 - at least 3 weeks of Phase 2. One can choose to stay on Phase 2 for as long as one wants. One stays on Phase 3 until goal weight. Smart Exceptions begin after goal weight.

Regarding muesli; As most mueslis have fruit and nuts in them and it is not advocated that fruit be mixed with a meal, am I still allowed to eat such a cereal?
Fruit and nuts is not a prob. It is grain with fruit that would be a problem as fruit should be eaten alone. If you really enjoy it and feel you do not want to try other options, you could still eat it assuming it has a very small amount of fruit pieces.

HWC MEAL

1. Can nuts be eaten with melon?
2. Can I take my vitamins with a morning HWC meal?
3. Is it ever okay to have nuts with food other than fruit? i.e. green beans with almonds or banana nut bread or cashew chicken?
4. Can I eat bananas w/a fruit HWC meal?
1. See the Life Transforming Diet Page 83. Fruit can be eaten with nuts. Rambam himself believes that melon should be eaten alone. This is a principle held by Naturapaths.
2. From the perspective of our program, that is ok
3. Nuts are generally considered a plant protein, so strictly speaking, it depends on the meal. It can be eaten at a One CF protein meal or any mixed meal. As a condiment (very small amounts), it is ok at any meal. Remember that the quantity of nuts are very hard to control. Use them sparingly if at all.
4. Bananas are considered like any other fruit. I prefer having a single type of fruit for breakfast.

I make a pudding from pumpkin, soy milk, and either splenda (yiks) or sugar, or stevia. Would this count as a high water content meal?
Soy milk is not considered a high water content food
At the back of the book you will find a list of foods and the categories to which they belong. See above left for short list .
Being that I'm skinny and in good shape, I don't really need a diet in order to lose weight. The problem is that I suffer from acidic reflux. Reading your book, my wife persuaded me to try the high water content meal for breakfast (fruits and vegetable) although I don't really like it. I've been doing it for about two months and I've hardly had my refluxes lately. But as I said, I really don't like fruits and vegetables, thus I'm not convinced that the end justifies the means. What would help me is if you could forward me encouragement and good enough reasons to continue.
Firstly, I think it is amazing that you no longer suffer from those symptoms. Many people need to take strong medications to have the same effect and sometimes even surgery may be required.
Secondly, fruits and vegetable are an important non negotiable aspect of any diet. This is true, no matter what diet or plan you are on.
So it seems very clear that you are making the correct decision by adding these foods to your regimen. Keep up the progress – your life is worth it!

The HWC meal - Do I have to eat the actual fruit and melons or can I drink a hundred percent natural fruit drink like POM or BOLTHOUSE?
The problem with fruit juice is that it lacks fiber which we need for optimum digestion of our food. In addition it is easy to consume larger amounts than you would if you ate the whole fresh fruit. If you are able to drink half a glass of fruit juice and be satisfied, it could take the place of a HWC meal. My advice is to eat and enjoy the whole fruit!

I live in a very cold climate and find my fruit for breakfast is just not satisfying. Any suggestions for a water based breakfast as I find when I do eat fruit for breakfast I feel great the whole day
Regarding fruit for breakfast, try adding nuts as a topping or eating more fruits. Also remember to implement the "substitution' method between meals. If this does not satisfy you, try the HWC for lunch or supper with a soup followed by a large salad etc

With the HWC meal, is it ok to use a tablespoon or two of ground flax seed with the fruit?
Seeds do not go well with fruits. Nuts do because they are considered a type of fruit

I am about to embark on your diet. I have a question regarding the fruit HWC meal. You say not to have too little fruit; how much would be too much? I suppose one would follow the principle of eating before fully satiated, but it is hard to gauge how much will be sufficient when first starting out.
The beauty with this system is that there are no set limits, in general. Have a full bowl of fruit. Eat the amount that will satisfy you and you will notice your portion sizes decrease naturally over time, until you find your optimum quantities. If you get hungry before the next meal, eat some more fruit. If you drink tea or coffee, drink between meals... Between meals is worked on in Week 3 where there are many options...

Can I drink Coffee before my fruit if I am having my HWC meal for breakfast?
You can drink coffee before the HWC meal but you may see better results if you drink your coffee between meals, from a prevention of snacking perspective

What do you recommend to eat before and after a fast day?
After a fast, a HWC meal is definitely the best, as your body has taken a break from food for the day. Then wait at least a 30 to 60 minutes before eating a One CF Meal. Before the fast, drink sufficient water, eat fruit and when you eat your main meal, eat chicken/fish which is not too spicy. In general, if you stick to the main guidelines, you will see the benefits in any situation

I also have some specific personal difficulties with the diet. That is the HWC meal, I like to eat fruits in the morning, but I get hungry soon after if I only have fruits, it helps me a lot if I can have fruit with low fat yogurt for my HWC meal. That keeps me full for a longer time and also it is a delicious mixture
Regarding the HWC meal - according to Maimonides, one should eat fruit alone, besides for a nut topping
Another possibility is to eat the fruit alone for breakfast. Make sure you are eating a satisfying portion. Wait an hour and drink a tea or decaf coffee. Mid morning you could either eat some more fruit or a yogurt as one of the between meal options.
Other people prefer a large salad or/and soup as a HWC option. If you had that for lunch, you could eat a Light One CF meal for breakfast or Mixed Meal, depending on your Phase
Give it a good chance and you will be very satisfied and also feel the excess energy

Can I eat cooked fruits and vegetables for the HWC meal?
In general, are cooked fruits and vegetables beneficial or are they better eaten fresh or raw?
Can I eat applesauce with added sugar?
1. Cooked fruits and vegetables are ok for the HWC meal
2. There are certain benefits which are lost when you overcook fruits and vegetables. But if you steam them you maintain their nutritive content. Naturopaths believe that when you heat fruit (not vegetables) they become acidic. I myself prefer not having cooked fruit.
3. Applesauce without sugar is also very sweet. Any food packed with sugar should be considered like a snack food

Is the HWC meal limited to fresh fruits specifically, or can one use canned fruits as well?
Fresh Fruits are definitely preferable but if the canned fruit is not overloaded with sugar and preservatives, it is certainly OK occasionally.

1. At the beginning, when discussing the HWC meal, you quote the Rambam as saying that fruit should only be eaten on an empty stomach. And, that nutritionists believe that the digestive fluids required for fruit are different than other foods. Therefore, if one eats fruit after a meal it sits on top of the other food fermenting until the other food (most food takes longer to digest than fruit) is digested. So, I'm a bit confused as to why, later in the book (and diet) you suggest that the only dessert in phase 2 can be unsweetened applesauce or other constipating fruit. How would this fruit after a meal be acceptable?
2. In the HWC fruit version... is any amount of dried fruit allowed? Or, is it limited just in-between meals and as dessert? I only ask because I am allergic to most fruit and of the few that I can eat a big percentage is fruits that are very difficult to get fresh (dates, figs, etc.)
3. You mentioned regarding the HWC meal a few advantages to eating it in the morning. You mentioned in this context that the Sages would only eat bread with salt and water if they ate anything for breakfast. However, the Talmud states that 83 gall illnesses can be prevented if one eats bread with salt and water in the morning. It was specifically eaten - not as an after-thought because they were running out the door. This was indeed an integral "meal". My thoughts, for whatever they are worth... A small piece of bread with salt and water does not really constitute a meal in the terms of a meal such as the Maimonides discusses when saying to eat one or two meals a day or what we call "breakfast". Was wondering if you had any thoughts on including this in the diet?
Maimonides Institute publishes 10 volumes of Rambams medical works
1. Maimonides writes that a SMALL amount of constipating fruits after a meal will not have a negative effect on the digestion
In other words, according to his view, its is quantity + type + stage of eating that makes the difference regarding the consumption of fruit
2. In the book, I write the preferable amounts of dried fruit between meals in Phase 1 Week 3 - Substitution method. Remember, dried fruit is much more concentrated than actual fruit and therefore harder to limit the quantity. Be careful because you culd be eating a whle box of peaches without realizing it. If you do snack on dried fruit then look for the non preservative and less sugar added types
3. Please see http://www.lifetransformingdiet.com/breakfasttalmud.html

Can different melons be eaten together at the HWC meals?
How much water are you supposed to drink?
Is your book sold in Hebrew?
1. Yes
2. When you are thirsty but we suggest 2 glasses in the morn and another 2 glasses between meals.
3. It has just finished being translated and will be in bookstores in the beginning part of the year of 2009

I am working on Phase 1. I have been having my HWC meal for breakfast and find that I get dizzy (with a STRONG hunger) at about 10:30 in the morning -about 2 hours after my breakfast. The Substitution choices are not enough to dispel the dizziness. Any suggestions? Am I doing something wrong?
Are hearts of palm a HWC vegetable choice?
Eating more fruit or low fat dairy should dispel that sensation. Or try cut up vegetables with spices. If it is not effective, you should speak to a doctor because you may have a medical condition. Ask him to check your blood pressure and your blood glucose. The results will enable you to choose the substitution method best suited to the condition.
Are you drinking sufficient water?
Hearts of palm are considered a vegetable

For the HWC meal, I understand that it should be eaten at the same time every day; does it matter if it is one day fruit and one day vegetables?
No. There is flexibility but it is always best to try set a habit in place, especially during the first 2 Phases

Two questions came out of today's meeting: If someone wants to eat a fruit HWC meal, can they eat it for lunch or supper, or only for breakfast?
If someone wants a cup of coffee or other caffeinated beverage in the morning before breakfast, with or without the other two cups of water, assuming it is the HWC meal, can they have it? Or is it only water before the HWC fruit breakfast?
1. Book states clearly that the HWC meal can be eaten at any meal - breakfast, lunch or dinner. This also applies to the vegetable choice
2. They can have it. But as I explain, drinking coffee mid morning is very effective in preventing hunger between that meal. But that is a matter of preference and personal experience. Some people find that they prefer to go off all caffeine and are satisfied with hot water or herbal tea.

Is it preferable not to have nuts at a fruit HWC meal? i.e. should I stop myself from having them?
It is not a problem as long as you stick to the topping amount as described in the book and our website.

Does it matter which fruit I am having for breakfast or combining or can I just pick whatever I fancy plus a few nuts - are Brazil nuts and almonds ok?
1. One type of fruit is most probably preferable but mixed fruit is certainly OK.(Melon should be eaten alone) The nut topping should be (1.5–2 Tbsp. / 0.5–0.6 oz.)
2. Nut Toppings for fruit only - acorns, almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia, pecans, pine nuts, pistachios, walnuts (See table at back of book or website)

If I sometimes want to skip breakfast is it ok to skip the HWC meal and just eat twice a day or is it important to have HWC every day?
It is important to eat all meals because otherwise you will tend to snack too much or overeat at the next meal. It has been found that skipping a meal causes overindulgence or even binging later. Rather have a smaller portion of fruit for breakfast if you are not hungry – but EAT IT so that your body does not go into ‘starvation mode’.

EXERCISE

When is the best time to exercise after meals?
You can do any form of exercise before any meal. Wait at least 3 hours after a meal before doing exercise.

Due to my busy schedule, the only time I can exercise is right before bed. I'm pretty committed to it and it doesn't keep me up. Should I still try to push it to another time or leave it as is?
That is also a good time. As Maimonides says, see book Page108.

Is it ok if I exercise an hour after having an HWC meal/a yoghurt?
Yes, you may exercise at that time

The exercise protocol-is that specifically from the Maimonides? Did I understand what you suggested regarding exercise: doing strength training 5 times a week (Phase 2 week 3). I thought 5 times/week was contradictive because you need to give your body a day to rest?
Also, does Maimonides indicate that 2 sets are essential?
I strongly believe your book is the best book I've ever seen written on the topic. In addition, it is very clear, concise and well organized. Life Transforming is the correct terminology. Thank you for your time…
It is really great to hear about your success on the program. Your words mean a lot to me. Thank You! The principles of exercise and the ingredients of a well-balanced exercise program are from Maimonides’ works. The actual day-to-day practical workout is based on current fitness programs while implementing the theoretical outlook of exercise according to the Maimonides. Cardio should be done 5 times a week. Strengthening exercise should not be done more than 3 times a week with a day of rest between.

BETWEEN MEALS

When can I drink and eat fruit before a meal?
30-60 minutes.

I'm trying to figure out how to "spice up" my vegetables that I use as Substitutions. Is it OK to dip them in mustard?
In my previous attempted diets mustard was considered a "free food". What other condiments are acceptable? How about Salsa?
Mustard is ok. Any condiment as long as it remains that way and not overdone. Low fat or non-fat is always preferable

1. How long should I wait in between meals? How long should I wait to eat after I drink water?
2. Is there also substitution between meals after dinner?
Sometimes I get hungry later in the night after dinner – what’s the best food to eat at this time?
1. The meal outline is explained in the book and there is enough time between meals.
It is best to wait for 30-60 minutes to eat after you drink water.
2. Same Substitution method after evening meal. It's best not to eat 3-4 hours before going to bed but if you do so, the Substitution method certainly offers the best option and it will not rock the boat. Many have found it good habit to establish that there is no further eating after the evening meal. You can always have a drink and do some other diversionary activity. It may be “difficult” in the beginning but you will feel lighter and sleep better on an emptier stomach. Remember, HEALTH IS OUR AIM! I suggest re-reading the section on “Habit Formation” in the book. See for short summary.

My first question is regarding hot water. You write in your book that Maimonides said not to drink luke warm water but I cannot bear hot drinks so every morning I have honey in water as a cleansing drink and then 2-3 cups of green tea with added berries plus water. Now I wait till the water has cooled as I cannot have it hot, so is this ok or is this lukewarm not good?
Secondly I am finding the Substitution method (I am in Phase 1 week 3) hard as I come home from work ravenous. May I have a cracker or cold meat 20 minutes or so before dinner? I will try to buy cottage cheese and have this or milk instead at work.
* Lukewarm water is only a problem if it is prepared that way. You are boiling it and then letting it cool which is not a problem.
* Are you eating fruit after all that drinking?
* I am not aware that honey and water is cleansing. Try a squeeze of lemon in some hot water (cooled down)

Is there a place for air-popped popcorn as a snack in the LT Diet?
If it less than 120 Calories, it would be a Low Cal Exception. This applies when one is at that stage - Phase 3 (not that far off). Before that time, you are trying to give your body a chance to get used to foods like fruit, vegetables and dairy between meals

What if I make myself the following food plan which I think could work for me: 9-11 fruits (snack), 10-11 lowfat yogurt (snack), 11-1 grain meal with vegetables (Main meal) (Brunch), 1-4 Salad with seeds (HWC) meal (Lunch), 6-8 protein with veggies (Dinner). This way my HWC will be lunch but I can still start the day with fruits which I believe is the healthiest. However I’m hungriest by midmorning around 11, so I would need my most satisfying meal (grains) then. Its easiest for me to go long time without food in the afternoon, between my brunch and lunch I won’t need much snacking and again not between lunch and dinner, but if I need I will try to eat just veggies.
That is actually a very smart idea
At some point, I may publish a new version of the book which gives different options for implementing our principles
For example, in truth, an even more gradual program of implementation would be desirable, just that most people don't have the patience.
This new book would outline many different options and methods of implementation...
Btw you could still implement the regular method of substitution even between lunch and dinner. Make sure you are drink enough between meals. This also keeps one satisfied and feeling energetic

Hi, i usually exercise between 2 and 4 in the afternoon and that ends up being between my meals. I often feel weak after a workout so I have cut up veggies (which is one of the options). I have even tried also adding a yogurt but i find that I'm really starving after the workout. Also, often my lunch (around 12ish) is usually chicken so I can't have a yogurt right away. if i wait till my supper (around 7ish), I am too hungry, I end up picking off the kids plates... any tips? Maybe I could add a carb after the workout. Would that be OK?

Good question but there is no real solution. Its like a catch 22 question because you are really asking how you can add an extra meal a day.
Have you tried eating fruit? Also perahaps, try having another yogurt and eating more vegetables.

You would most probably would be best off if you could change your exercise time to before a meal. I know it may not be convenient but that way you would eat a satisfying meal after the workout and also gain the digestive advantages associated with exercising before meals.

VACATION AND RESTERAUNTS

I will be traveling abroad, do you have a list of restaurants that are LT Diet friendly?
Most restaurants have many good choices. Just stay clear of the fried food choices.

It is always very challenging when it comes to vacations…
It all depends where you are in the phases.
Sit down and think about all you have gained (in knowledge and good habits) and plan ahead so that you won’t be gaining other things- like weight!
Nonetheless, you need to be more flexible especially if you are eating in Hotels and Restaurants. Be careful enough that you don't derail the whole process.
Perhaps make certain resolutions for yourself, for example:
No seconds unless a One CF meal.
No desserts or just a taste/sample of the dessert – Know yourself
Exercise everyday – go for walks and enjoy the holiday environment.
Try to minimize ‘junk food’ snacks and sugar fizz drinks.
Enjoying a holiday does not have to translate into eating everything in sight
A good idea is to take the Life Transforming Diet book with you and plan to read a little everyday – even just 5 minutes!
When you return home, you will get back on track as usual.

HABIT FORMATION AND PHASES

I have been on a strict eating plan for the last 3-4 years and I exercise 3 hours a week. I have been doing exercise for at least 5 yrs, very consistently! I have about 12 pounds to lose and I can’t seem to lose them, so I want to try the LT Diet. As I already have pretty good eating habits, should I skip any stages of the Phases because I basically do that already?

I would start from the beginning and continue with your regular regimen besides for the one weekly change through the phases. This is important because one of the fundamental features of the Lt Diet is the acquisition of positive lifestyle habits in a carefully measured way in accordance with Maimonodes’ opinion on changing habits. You would be on Phase 1 for 5 weeks and Phase 2 for 3 weeks and then move onto Phase 3. You may decide to stay on Phase 2 for longer in order to lose those stubborn last pounds and then move onto Phase 3.
However, because you already have well-established habit of exercising you can certainly skip Week 2. It is vital to implement the other stages of the LT Diet in order to maximize the effect it can have. Don’t worry that it will take too long to see the benefits ---- you will!
I will have been on phase 2 for 2 1/2 weeks by the time tzom gedalya (religious day fast) comes - would it be ok for me to have a Mixed Meal (and I know it won’t get me into bad habits)
If you feel that you would like to start having a Mixed Meal at that stage, there is no harm as long as you keep to the guidelines.

Now I seem to be going backwards. The meals and exercise are fine- the snacking and desserts are not! I have been keeping a Personal Ledger and have even had a talk with myself- But it doesn't last very long.
One of negative eating habits is 'emotional eating'- as is true for many women.
Eating out of boredom, depression, insecurity etc.
I also realize that being away from home makes things more difficult- but I was doing well...I am determined to get back on my feet- eat properly and help others
I have really been feeling the negative effects of a bad diet. I kind of want to START AGAIN- but how?
It’s a very common challenge. I write in the book that the snacking challenge may take quite a bit of time to master and that is understandable because of a lifetime of bad snacking habits. You need to be patient and allow the SAP to take its natural course. Sometimes going back to the 4 'substitution' between meals choices is the best solution while introducing 'smart exceptions' slowly. If your meals are OK, I don't think it is necessary to start from the beginning of Phase 1. Just introduce other snacks besides the 4 choices slowly. If you relapse, go for a day or two with just the 4 options - drink, fruit, vegetable and low fat dairy.
With your determination to get back on your feet, perhaps decide that you do not want dessert until you have re-established positive habits. Notice that I said ‘you do not want’ not ‘you’re not allowed’. It shows that you have chosen not to do so and not that you are being forced. Try saying the two expressions right now and see the difference in how you feel. ”I do not want’ empowers me. ‘I’m not allowed’ or ‘I’d better not’ makes me feel like a naughty little child which could result in a childish response of ‘I wanna have’. Then all GRAND resolutions are swallowed down my throat with double dessert! Our attitudes, words and self-talk clearly influence our feelings and then our actions in relation to food. One of our aims is to de-emotionalize eating by re-enforcing good habits and establishing a more ‘rational’ approach to food choices.
“Emotional eating” is a response that finds us filling our mouths in an attempt to fill an emotional emptiness. I don’t think this ever works……Do you? In fact we can now add guilt, regret and feelings of failure – which fuel the emotions and can prompt more eating and of course more weight gain.
Let me know how it goes

We have been building an extension in our house so seeing as I had no kitchen and meals were eaten out, Maimonides’ diet went out the window. We are nearly finished so I am ready to start again with the correct food and exercise in my life. Seeing as it has been 15-18 weeks when I was last doing the program do I start again from the beginning Week 1 Phase 1?
Yes I do suggest that you start from Phase 1 Week 1
It is expected to fall and rise. Don't worry, this time should be easier because now you have more subconscious accumulations in the right direction. You can download them at http://www.lifetransformingdiet.com/index-5.html

After being in OA (Overeaters Anonymous) I have cut out chocolate and bread and lost over 3 stone. I have stopped loosing for the last few months and started to overeat again. I have always loved Maimonides’ views on healthy eating. I have been having only fruit for breakfast (90% of the time) for the last year so should I still start on Phase 1 week 1 or should I go straight to the next stage.
Don't skip any stages, even if you are already doing it. It does not take that much extra time.

I am doing fine on water/veg/fruit between meals so does this mean I should do another week at this Phase until I get it 100% right or should I just keep going?
I would keep going with the weeks as outlined. Remember, there are more then enough options with the Substitution method for between meal snacks. It just may take a bit of time to break old habits. Re-read Chapter 2 of the Life Transforming Diet.
If you are eating your meals correctly, the Substitution method (and eventually Smart Exceptions) offers the most effective and healthy options between meals.

I have started this diet not principally to lose weight as I am probably near to goal weight but because I feel it makes good health sense and also to encourage my teenage daughter who does want to lose weight. I have finished phase 1 now and wanted to know whether it is now possible to skip to Phase 3 i.e. to include a mixed meal rather than waiting a few weeks to go through Phase 2. I have also been doing the suggested amount of exercise as I have been attending a gym for the last 9 months. I feel I would be able to be controlled enough to keep to the advice inPhase 3.
It is better to go through Phase 2 because that allows you to internalize the foundation (S.A.P) you have set forth in Phase 1 and weight loss also accelerates during Phase 2

I am currently on the program and am enjoying it. I am on week 3 but I don't know if I am doing it correctly? For my mid-morning snack I have a large salad; for lunch I have a plate of starch foods (i.e. either pasta or rice or potato or a sandwich) and then for supper a protein and veggies. I need to know if I am doing this correctly and also approximately how long will it take to lose 45 pounds. Also, is portion size not an issue for the above?
Week 3 is the Substitution method between meals.
The only change to meals at this point is the HWC meal.
You should really try to follow the guidelines as prescribed in the book – step by step.
The One CF meals are introduced in Week 4 and Week 5.
Portion sizes are not an issue with the One CF method.
Regarding weight loss pace - there are no rules! But you should lose pretty quickly if you follow the principles exactly as they are explained in the book. There are people who have lost a lot of weight in record time on this system. Be sure to read the book carefully.

I am now in the middle of Week 1 Phase 2. What I am doing is reading the phase on the Sunday night and then beginning it on Monday the next day and not reading further in the book until I reach the next stage the following Sunday, is this ok?
That is ok but it would be better if you read the whole book. You would then see the full picture of what we are trying to achieve. It is very exciting to understand how the whole program fits together. You could then re-read the practical section before each week- just a suggestion.

One more thing I am confused about - for the first couple of weeks, when the only meal we are strictly following is the HWC meal - we eat the same way we always eat at the other meals, and we can snack in between meals? In other words, snack as normal, until we get to the part of the plan that teaches us the proper way to snack? And have meals as we usually do, until we begin the main one CF meal? Though I suppose I should eat more healthy at meals and snacks, even before I get to that part of the program, since I wouldn't need a diet if I had been eating properly all along!
That is correct. Only make one change per week as described in the book. Everything else remains the same. So you would continue as usual besides for the principle of that week.

I have been on the diet for the past 5 weeks. I haven’t lost even one pound. I had a baby about two months ago, and even with this book, which I have read and been doing step by step, I haven’t shed one pound. Do you have any advice?
Don't feel disconcerted, as I write in the book, Phase 1 is about building foundation and not losing weight. I also mention that the first 4 - 6 months after child birth differ for all people. Don't worry, keep to the principles and you will see the results very soon.

I had been following the LT Diet for the first 3 weeks (and lost 6 lbs!) when the week of Thanksgiving came! For the past week, I have not followed the plan (albeit not reckless, just off the guidelines). My question is, should I just begin the next week's step (One CF meal) or has this interruption affected the SAP, therefore requiring me to backtrack and redo a previous step to "re"-reinforce it into my psyche...etc
Its good to hear you are doing so well
It is normal to have a bad day or week once in a while
I would continue with the program and move on to the next week
Let us see how it goes from there
Please remember to use the Personal Ledgers - it is key to your success http://www.lifetransformingdiet.com/LTDiet/index-%20PLDownload.html

At what stage should I introduce the personal ledger to the group?
As a group we are in our second week, today we talked about exercise.
Is there any reason to skip around the order of the chapters, or should we just go through the book in order as it is written?
You should definitely introduce the Ledgers from the beginning
See http://www.lifetransformingdiet.com/LTDiet/index-%20PLDownload.html
Download them and print or save to your computer
Best to read the book in order as the order was carefully chosen…

MEDICAL AND CURES

I am in the middle of Phase two right now. If I should discover that I am pregnant, is it okay to stick to the diet?
I will ask my doctor of course as well but he may not be familiar with the diet.
I am not a doctor but there is no reason why this should be problematic in you in your pregnancy. In fact the whole eating program is nutritionally sound and extremely healthy. Many pregnant woman report that they have much more energy when they stick to the phases. You may want to insure you are having both grains and protein in your diet. So you could eat a grain Light One CF version and protein Main One CF meal. If you really want to eat a Mixed Meal, you could switch to Phase 3 early. Don't stint on quantities and stick to the main guidelines. Remember, to always check with your doctor for your specific situation. Also make are you are taking the correct vitamins, resting more and doing the appropriate exercises for pregnancy.

I am an endocrinologist with 10 years of experience in medical/surgical bariatrics..
At this point I have read your book and eating a version of it.
I purchased 20 copies and am sending these out to lay and professional acquaintances, including some senior academics. At this point, are any clinical trials done or in progress - this is a sine qua non from my viewpoint. I wonder if your experience includes assessment of your fruit meals on diabetics - I have always emphasized the need to limit fruit in such patients and would also think that a large fruit intake would limit weight loss
Thanks for your interest in the book, promotion and purchasing of those books.
1. When I was in South Africa, a group of doctors spoke to me about setting up trials. Obviously, this is not a simple process as many subjects have to be used for a significant period of time to make the trial significant…
2. Generally, diabetics can consume smaller amounts of fruit. A doctor should be consulted in every specific situation. Our program can be followed without eating any fruit at all. This is discussed in the book. Vegetables can easily replace fruits. In general, I have not seen that eating fruits hampers weight loss. I have had quite a few people who have lost over 60 pounds and kept it off for over two years.

I have type 2 diabetes. I do not need to lose weight. I am 5'5" and weigh between 120-125 pounds. I have been following a strict diet by Dr. Bernstein, The Diabetes Diet. He does not allow fruit as it contains a lot of sugar which is not good for diabetics trying to control their blood sugars. He also tells us to eat and drink whole fat dairy products as lower fat types have more sugar-lactose-. We are also told to stay away from certain vegetables that have high sugar in them. Even whole grains are not allowed. Dr. Bernstein is a type 1 diabetic and has developed his diet by seeing how diabetics react to different foods.
I see that you speak about excess weight possibly leading to diabetes. Your diet would be good to prevent diabetes by losing weight. Is your diet healthy for someone who already has diabetes and does not have a weight problem?
Our diet is designed for the healthy. Diabetes is a condition that must be monitored by a physician. Check with your health expert because there are different opinions regarding what someone with diabetes can eat. However, some of your principles mentioned above could be incorporated into our diet plan. For example, you do not have to eat fruits on our diet because you could vegetables for the HWC meals...

Did anyone ever do a nutrient analysis of the meal plans for the overarching awareness of basic adequacy--which I suppose would be hard to do because quantities would vary for everything. My speculation is that it may be on the short end in calcium, but that would depend how often people are using dairy products or fortified soy products, as their proteins and substitutions.
...I had sessions with Charlene Wolberg MD who is also a nutritionist regarding the nutritional info in the book
Regarding basic adequacy, it absolutely depends on the quantities. You see, some people will eat a whole melon for breakfast and they will take thirds of chicken at the ONE CF meal...
Regarding the calcium, as you have stated, really is very flexible depending on how you implement the principles using dairy products and certain vegetables

As a religious health and fitness professional, I'm so excited to read your book. I have been waiting for someone to write down these principles. Like you, I have (had) GERD and they wanted to place me on medicine. Even though I ate healthier than most people, I couldn't stop the burning... other symptoms and I couldn't find alternative methods to medication. After reading your book, the first night on your plan, I was so happy to find that I had no symptoms. However, if I deviate from the Maimonides’ protocol, then the symptoms came back immediately!
I am amazed to hear that you had such quick relief from GERD symptoms even after one day on the LT Diet. The positive results will be longer term and more recognizable as you implement the principles over a period of time. You will actually feel your body and how it reacts to food change.

I am rereading your book and I am very impressed with how well thought out it is. You offer clear, practical steps to how to follow the Maimonides’ seemingly impossible dietary advice. I am concerned by one thing I've read however: "...saturated fats cannot be used positively by the body at all." I used to believe this too, and I ended up with a hormonal imbalance that prevented pregnancy. The treatment that worked for me included 800 IU of vitamin E a day (because I had been eating only poly- and monounsaturated oils for so long) and BUTTER EVERY DAY! I wonder how many women taking fertility drugs are really only lacking in the saturated fats their bodies need to maintain optimal hormone levels. Also it is commonly acknowledged that young children need saturated fats for brain growth. There is interested research out there refuting the lipid hypothesis upon which all the "avoid saturated fats, eat only a lowfat diet with unsaturated fats" advice is based, namely by Mary Enig. Also, since the Maimonides states that goat milk is the best milk, why not recommend goat milk products between meals instead of nonfat cowmilk products? Once again, thank you very much for a great book that I am sure is helping a lot of people to be healthier physically and spiritually.
Thank you for your kind words regarding the book. I appreciate it
Very interesting regarding the saturated fat. As I mention in my book, this is the very reason why food quality cannot be a principle (unlike food quantity and exercise)
We can only follow the best nutritional advice of the day - when it comes to nutritional information. There are so many different opinions. The general belief is that saturated fat is completely bad. The type of fat that the body uses well is unsaturated fat and that applies to all people. Obviously, you should always consult with your personal health expert. As for goat milk, true but Maimonides also speaks highly of cows milk and most people don't want to try goats milk...and 'practicality' is perhaps one of the most important factors

I am a 48 year old woman recently diagnosed with osteoporosis. Been advised to take calcium and vitamin D supplements. How are supplements incorporated within this diet?
Also after researching dietary advice for osteoporosis there seems to be a strong recommendation to avoid dairy products and many other acid producing foods. Please would you advise if there is any information on this to fit my condition whilst following this diet. Meanwhile thank you for providing this useful and informative book which my daughter and myself are working our way through.
Thank you for reading the book and your kind comments
Obviously as you know, only a doctor can give you specific health advice for a specific condition
I think it is a good idea to take a multi-vitamin and if a qualified health expert has told you to take other supplements, then you should follow their direction.
Remember, to eat sufficient fruit and vegetables which are a natural source for all vitamins
Regarding milk products and osteoporosis, it is truly amazing how there is such a divided opinion. I think most conventional health professionals believe that dairy is beneficial for osteoporosis. I have seen more holistic health professionals write the opposite. Unfortunately, there is no way to really tell who is correct. Remember, it is seldom that a nutritious food which is eaten in moderation can be harmful but it really depends on the individual case.

How does this diet help cure constipation problems? I eat lots of fiber and drink a lot of water. I get very bloated after fruit and it does not go down.
I also want to know how much oil is suggested and is it a good lubricant for constipation. Do you have any suggestions?
I suffer greatly and I have been searching for an answer for a very long time.
Most people who follow a well balanced diet which includes high fiber foods, fruits and vegetables do not suffer from constipation. Exercise and drinking sufficient water are also major factors in preventing constipation. The Life Transforming Diet provides all of these factors.
Regarding oil, that is only used as a salad dressing, bought or home made. Olive Oil – even one tsp in a salad dressing helps.
If constipation is not cured, prevented or lessened after implementing all these measures, a doctor should be consulted

Do you know if this is an effective diet for someone with PCOS?
Researchers think insulin could be linked to PCOS. Insulin is a hormone that controls the change of sugar, starches, and other food into energy for the body to use or store. For many women with PCOS, their bodies have problems using insulin so that too much insulin is in the body.
Excess insulin appears to increase production of androgen. This hormone is made in fat cells, the ovaries, and the adrenal gland. Levels of androgen that are higher than normal can lead to acne, excessive hair growth, weight gain, and problems with ovulation. Like any medical condition, your doctor should be consulted but the LT Diet provides a very solid well-rounded eating and lifestyle regimen.

Is your diet suitable for a diabetic?
Any person with a health condition, should speak to a doctor. This program is about principles which can be applied to any diet

It doesn't seem like there's enough calcium according to the government RDAs. Do you recommend calcium supplementation?
What would a sample day look like for an elderly or convalescent person?
What would you say are the most important parts of the program for a child or teen?
1. You are having low fat dairy between meals or sometimes at meals. Furthermore, Naturopaths believe that protein is not the optimum source for calcium. I wouldn't take more than a multi-vitamin a day, unless a qualified Doctor suggests otherwise for a particular condition or situation.
2. I would need to work on that but the principle is that they are better off eating smaller meals more frequently. One CF Meals are always digested best and would be better on their digestive systems. But they could mix and match and most prob eat about 4-5 small meals a day. The key is to eat when hungry...
3. Make sure they are not stinting on quantities of 'real' food. The principles apply to children and teenagers. Try to substitute fruits with low nutritious snacks. But even snacks are ok as long as the main principles are followed. It’s always a challenge with children. Often, we are the best example for our children.

I need to take 2 calcium tablets per day - question: when is the best time to take them in terms of this eating plan. It seems weird to take the first with the morning HWC fruit breakfast' /it can't be taken on an empty stomach / and can't be taken with dairy / and need to fit in taking it 2x per day. Please advise. Incidentally, if it affects anything, I also take 1 x (simva) staten tab for cholesterol, in the night.
I do not specialize in vitamins or when to take them. You do know that Vitamins is a well debated subject - some are pro and some say it is not necessary or even unhealthy...

Will this program remove my symptoms of reflux?
There are different levels of severity when it comes to reflux and a conventional regular doctor should monitor it. It is clear that if you are at optimum health, you will suffer much less from reflux and heartburn and I can certainly attest to this wonderful fact! In fact, the symptoms can vanish almost completely, without having to take any form of medication or supplements. (One of the most important changes you can make is not to eat just before going to bed (3-4 hours) and the One CF meals are really helpful.)

NUTRITION AND OUR PRINCIPLES

If I am eating things like in boxes for example veggie burgers of whole-wheat waffles- should I check the ingredients of what is in it to see if it’s a combination of different foods or should I just be able to eat it as my food in my meal? Is it important to check the ingredients of things that are store bought?
Many of those products are fried and high in trans-fats. Generally they are considered a starch unless they are very high in protein. It is important to read the contents of any bought product. That said, 'food quality' is a secondry principle. Also remember, often you only need to check a food label once and then you will know what type of food it is for the future...

Is avocado a fruit, veggie or fat?
We get ready soya burgers/sausages etc. which make an easy to prepare convenient "pareve" (a religious term for not milk or meat based) lunch for example, but the nutritional info on the pack shows a proportionately high fat content as well as carbohydrate content. Are these still a good option for a one CF protein meal, and are they fattening?
* Avocado is considered a fruit because it has a seed. It is high in healthy monounsaturated fat. Per ounce it has less calories than banana! But be careful a whole avocado is high in calories. Avocado may also be used as a spread sparingly.)
* Some soya products are also high in trans-fats. You need to find the better quality soya products. If so, they can be used at a One CF Meal. Also make sure they are not fried.

If I understand correctly, a nonfat or low fat dressing is preferable over the olive oil?
From a weight-loss perspective, it may be preferable because it is a lower calorie option. Obviously try to choose the more natural nonfat or low fat dressing. Nonetheless, you may rather want the home-made olive oil dressing option because small quantities of olive oil are known to be beneficial in the digestive process.

In the Talmud it seems that they ate bread for breakfast?
In our system there are two main meals, just as it was in the times of the Talmud and Maimonides. The difference lies in our third light meal.
Breakfast in Talmudic times:
· Breakfast was not a main meal and it was not eaten by everyone
· One mouthful of plain bread and some water
· It was specifically this simple snack alone that was eaten in the morning
Breakfast on the LT Diet:
· You could eat bread for breakfast if you make this meal a Light One CF meal or Mixed Meal.
· However, if you make breakfast a HWC meal, you would eat a fruit meal. We do not advocate the eating of a mouthful of bread and some water as your HWC meal. WHY?
Firstly, Maimonides makes no mention of eating bread in the morning for breakfast.
Secondly, we feel that a HWC is a more satisfying third lighter meal.
Also, many people find it hard to limit the quantity of bread eaten to ¾’s of a machine slice with some water for breakfast.
Nonetheless, if you feel very strongly about following the Talmudic bread breakfast then make sure to follow their guideline:! Eat a mouthful of bread and some water.
I suggest that this be done after the Phases or after you are at goal weight when you could eat the Talmudic ‘breakfast snack’ in the morning instead of a HWC meal.
(See http://www.lifetransformingdiet.com/breakfasttalmud.html for more details)

I was just wondering, can I have tachina with my salad at the Light One CF meal? (e.g. if I have carbs, can I have tachina with my salad? or is tachina only allowed at a vegetable meal?)
Seeds are really a type of protein. Since it is a topping, it should be ok

I am starting diet, and I like it. I just wanted to know if I can put no salt tomato sauce in my vegetable soup (or tomato paste). Also, can I have my coffee in the morning?

Is ketchup or mustard allowed? Is there a limit on medium starch vegetables?
* You may add tomato sauce in your vegetable soup.
* Coffee is OK in the morning. I find its best mid morning as it often prevents unnecessary snacking between meals
* No limit on medium starch vegetables

What's the 'deal' with fruit juice - never to be drunk? Occasionally? When?
Drinking water (or liquid) - how long to wait after a meal?
* Fruit juice is not a good idea for someone losing weight. Someone at goal weight could drink it between meals or at a fruit meal.
* Drinking - best to wait two hours after a meal - one hour will also do.

Please explain why Caffine Coffee is not a "good" beverage? I really enjoy it and it will be very hard to give up.
Also, Margarine...why is that not allowed?
If you really want to stick with caffeine, it is not the end of the world especially while losing weight.
There is a lot of literature regarding the positives and negatives of caffeine
Margarine contains trans-fats...You can buy some margarine brands without trans fats but they are hard to find

The book is wonderful! I am about half way through and have already begun to make changes in my life style. I have a question: One of the fundamental principles set forth in the book is to eat fruit only on an empty stomach. Page 149-50 suggests certain fruits as dessert items. This seems to contradict this cardinal rule. Would appreciate your feedback.
Good question. Maimonides explains that a small quantity of constipating fruits (see short list in book) may be eaten after the meal. But in general, other fruits or fruits eaten in larger quantities should be eaten on an empty stomach. (A nut topping may be eaten with fruit as explained in the book. Cantaloupe/melons are best eaten alone)

A group of friends and I have started reading the LT Diet book together. We have some questions.
1. What is fanid? (p. 79)
2. Are olive oil and lemon juice together considered a low-fat dressing? (p. 83) What is low-fat dressing?
3. What are the constipating fruits? (p. 85)
4. In vegetable soup, can you add soup powder to give it flavor?
1. Type of spice
2. Low fat dressings are the bought dressings - usually between 0 calories and 50 calories per serving. Olive oil home made is healthier and usually about 100 calories depending on the amount of olive oil. You don’t nee so much oil.
3. Fruits that constipate and can be eaten in small quantities after meals acc to Maimonides
4. Without MSG but there are so many good recipes that don't need it

How are we to get enough calcium on this diet? In the sample menus, I only see either a cup of yogurt or a half cup of cottage cheese listed, as the total dairy for a day, and neither of these provides sufficient calcium, especially for a mature woman
This program is about principles. We do not tell you what to eat. As long as you apply the principles of HOW to eat, you can choose your particular preferences. That said, calcium amounts depends on how much dairy you choose to eat. For example, besides between meals, you may have white cheese on a salad etc Be aware that many naturalists actually believe that proteins are not the best source of calcium.. You could also take a multi-vitamin.

Just a question about fruits and vegetables. In which category would you place the following? Avocado? Olives? Tomatoes?
For food groups, see left side above

What do you think of spices like cinnamon or nutmeg as a topping on the HWC fruit meal?
Generally, spices are not a problem with any meal

I just started to read the book. I start Phase 1 Week 1 today and I have a question. I drink a lot of coffee and diet soda. Is this a problem? Thank you so much; I'm so excited to start this diet!
With such a positive attitude, I am sure you will do very well
As you know, any eating or drinking habit in excess is not good for you
In moderation, you will be OK
This program is not against the drinking of coffee and diet soda, especially when you are losing weight and getting used to the system
When you drink, it should be between meals. This will also keep you more satisfied between meals, which will mean less snacking on the wrong foods
Continue to read the whole book as you begin on Phase 1
When you are down to goal weight you can think about eliminating coffee and diet soda!

I am in the fifth week of Phase one. My story so far....because I am tall I never gained lots of weight, but my eating habits were horrible. I snacked all day, and barely had room for meals, so I didn't eat enough at meals...then I'd get hungry a minute later, and begin snacking again. My eating was out of control, even though my weight was and is fine. On the diet, I am back in control. I am in the fifth week, and loving it, and never feeling hungry
Split pea soup - is that considered a veggie in terms of high water content meals?
Also, how does the diet feel about sauce on chicken, and condiments with dinner in general?
What about chummus or techina dips? where do those fit in?
I basically know the book by heart, swear by it, and follow it mostly to the T.
I am honored that you are taking this program so seriously
It is of special interest to me as you were not overweight and just trying to improve your eating habits
1. Split pea is considered a starch - see http://www.lifetransformingdiet.com/LTDiet/index-Phase3FoodList.html
2. Sauce on chicken, and condiments with dinner are OK. Try stick to the ones which don’t include MSG or too many preservatives. No need to go crazy
3. Peanut Butter, you will notice it on the list of plant proteins. Since it is a protein, it is a mixed meal on bread – strictly speaking. But if you only have a thin spread, I think it can still be considered a One CF meal. The key is to be very careful with any type of exception because you don't want it to snowball.
Humus is made from chickpeas. Sometimes tahini (techina) is also added, which is largely seed with some olive oil added… Chickpeas are considered a 'Starch'. Now regarding tahini, since it is largely seed with maybe some olive oil added, you could also add it to the HWC veg option as a topping.
Hummus (unlike techina) has the same status as peanut butter
Remember to use the Personal Ledgers. It is of utmost importance for long term success. http://www.lifetransformingdiet.com/index-5.html

Does Maimonides’ advice regarding the consumption of fruit together with other food items preclude the use of fruit juices in cooking?
Can you recommend cookbooks with vegetable side-dishes and salads consistent with the food-combining rules given in the book? As well as side-dishes that work with starch-only meals and protein-only meals?
It is hard to say because fruit juice is different from actual fruit. In effect it is fruit sugar. My feeling is that it is certainly better than using oil.
With our system, cookbooks are not really necessary because you can eat almost any food at the correct time. That said, I believe that there are some good cook books on the market and I am looking into partnering with someone to create a cookbook for our system In the meantime, experiment with your own recipes but cut down the oil content and try excluding harmful ingredients.

Maimonides seems to be against the eating of fruit, so why does the LT Diet encourage the eating of fruit?
Maimonides, as apposed to Galen, had a much less extreme view regarding fruit.
He writes:
“Fruits of the tree should not be eaten in quantity…
Figs, grapes and almonds are always beneficial whether fresh or dried, and a person may eat as much as one requires.
Olives strengthen the stomach and stimulate the appetite, especially those prepared in vinegar.
Raisins heal and nourish a bad constitution.
Eating melon in the morning on an empty stomach is very beneficial.”
Furthermore, Maimonides’ writings are filled with guidelines on how and when to eat fruit.
Leibowitz and Marcus (Berkley: University of California Press, 1974) point out that objection to “fresh” or “moist” fruit is understandable because of the rapid spoilage of such fruit in a hot country like Egypt.
Perhaps this is also the reason why ‘fresh fruit and tree fruit’ were emphasized by Maimonides. They do in fact spoil very quickly under such conditions as opposed to fruits that Maimonides advocates such as figs, grapes, dried fruit and certain nuts which do not spoil nearly as easily.
There is still another possible solution found in the words of Maimonides himself.
He writes: People should not find it difficult or contradictory that many do eat fruit and do not suffer from fever because customs and predispositions have different rules. For example, a Hindu would definitely get ill if he ate properly prepared bread and sheep’s meat. Likewise if one of us would constantly eat rice and fish as the Hindus always do, we would certainly get ill.
In other words, different cultures, climates and predispositions cause us to react differently to different foods. It is also possible that we have simply accustomed ourselves over time to certain types of foods, making them an essential part of our diet, just like rice and fish are the mainstay of the Hindu diet.
In his introduction to his Commentary on the Mishneh, Maimonides writes the following which may be another possible reason:
In each generation, extremely beneficial herbs and fruits are discovered that were not known to earlier generations. The human mind cannot grasp the advantages of each plant, but their benefits will become known through scientific experiments in time to come.
For all these reasons, in addition to the fact that most Nutritionists and Doctors consider fruits to be an essential part of our diet, we advocate the eating fruits at the correct times.
On the other hand one cannot dismiss the possibility that this is just a case where there is a difference of opinion between today’s and yesterdays medical professionals. If you are not satisfied with our reasoning, it is certainly still possible to follow ALL the guidelines of the Phases without eating too much fruit or even eating no fruit. For example, your ‘High Water Content Meal’’ could be a vegetable meal like a vegetable soup and big fresh platter of salad with salad dressing. With regard to the ‘Substitution’ method between meals, after drinking, you could stick to eating vegetables and nonfat dairy products. Smart Exceptions (between meals) also become a possibility at goal weight.
In the ‘Life-transforming Diet’, there are so many ways to customize your own personal program within its flexible guidelines.
(See http://www.lifetransformingdiet.com/fruitrambam.html for more detail regarding this topic)

1. Is peanut butter counted as a protein or a fat that can be thinly spread on a roll at the One CF meal?
2. What is humus counted as?
3. Can I have a cup of cocoa (plain cocoa powder not hot chocolate) between meals instead of tea or coffee etc?
1. Regarding Peanut Butter, you will notice that it on the list of plant proteins. Since it is a protein, it is a mixed meal on bread–strictly speaking. But if you only have a thin spread, I think it can still be considered a One CF meal. The key is to be very careful with any type of exception because you don't want it to snowball.
2. Humus is made from chickpeas. Sometimes tahini (techina) is also added, which is largely seed with some olive oil added… Chickpeas are considered a 'Starch'. Now regarding tahini, since it is largely seed with maybe some olive oil added, you could also add it to the HWC vegetable option as a topping.
3. One tablespoon of powder cocoa (unsweetened) has about 12 Calories.
Coffee has zero. Still, it is very low in calories and it is no problem.

Are there any other constipating fruits besides apple, banana, pear? (e.g. are grapes, pineapple, mangoes, litchis, plums constipating?)
Bananas, Apples and applesauce seem to be the main constipating fruits.
A book called ‘Natures Wealth’ pg.350 claims that according to Maimonides these are constipating foods: Apple, banana, almond, broad beans, carob, Indian corn, cinnamon, lemon, lentils, oats, peach, pine, prickly pear, pomegranate, quince, and radish.

I am looking everywhere for nonfat cheese and I can’t find! Can you tell me any kosher cheese brands that sell it or just a place I can get it from? (I live in Brooklyn, NY)
I personally, prefer using feta cheese, cottage cheese or cream cheese. Ask the store to order for you if you want hard cheese.