To keep all my information in one place, I am going to share some of it here. So, here are are the rules of the plan boiled down to their most basic:
Choose low-fat, low-glycemic-index foods from plant sources. There is no limit on portion sizes of these foods. Avoid all animal products and keep vegetable oils to a bare minimum.
Step 1: Avoiding Animal Products
Step 2: Avoiding Added Vegetable Oils
Step 3: Low Glycemic Index (High-glycemic-index foods include sugar itself, white potatoes, most wheat flour products, and most cold cereals)
Step 4: Go High-Fiber (Aim for 40 grams of fiber a day. Load up on beans, vegetables, and fruits. Choose whole grains. Aim for at least 3 grams per serving on food labels and at least 10 grams per meal.)
Step 5: Volumetrics (Optional, basically it means this means the food is a high-volume, low-calorie food. Done by adding lots of soups, salads, and foods cooked in water (like oatmeal) to your daily diet.)
Step 6: Focus on the New Four Food Groups (Grains, Legumes, Vegetables, Fruits: all, except avocados, olives, pineapple, and watermelon)
Nonfat salad dressings and other nonfat condiments, fat-free vegan cookies, fat-free chips, crackers, and other snacks
Coffee (with nonfat, nondairy creamer)
Alcoholic beverages, used occasionally
Sugar, used occasionally
Used rarely: nuts, seeds, chocolate (nondairy), full-fat soy products such as tofu, tempeh, soy cheese, etc.