Stage One (Initiation)
Stage One of the Perfect 10 Diet will last approximately 3 weeks, and most people will lose an average of 10 to 14 pounds during this time. That’s a lot of weight in a short period of time, but don’t be alarmed about your initial results. Some of the weight loss in this stage is water. Later on, your weight will go down at a slower pace. During this stage, you’ll eat 3 meals a day, and you’ll also have the option to eat 1 to 2 snacks a day on the days you work out or if you’re hungry.

Stage One is relatively short because it is not sustainable over the long term. It is only designed to jump-start your weight loss and give you an idea about your own metabolism and calorie requirements. You will have normal-sized portions of eggs, poultry, fish, shellfish, mushrooms, and beans. These are healthy protein choices to balance your insulin and glucagon, the hormone that melts fat. Of course, unlike low-carb diets, no processed meats like bacon or sausage are allowed on the Perfect 10 Diet at any time or in any amount.

You’ll enjoy salads tossed with nuts (pecans, almonds, and walnuts are all good choices). You’ll eat plenty of fiber-rich vegetables with each meal. However, I recommend eliminating beets, carrots, and potatoes during this stage because of their starchy nature; they are very disruptive for insulin. Fruits are certainly permitted and encouraged on the Perfect 10 Diet. I love low-sugar fruits such as berries, kiwis, honeydew, and cantaloupe, and the fructose present in any types of fruit will not negatively affect your insulin level.

You’ll also drink plenty of water from glass bottles if you can. Unsweetened lemonade and decaffeinated beverages are also acceptable. Being fit does take a little work, so let’s get to what you have to give up in this short stage. You must cut your calories if you want to lose weight. It is back to a Paleolithic diet on Stage One of the Perfect 10 Diet. Since your body needs protein and fat to function optimally, you must focus on cutting out carbs. This means you won’t eat any cereal, bread of any kind, rice, or pasta during the 3-week period of Stage One. If you are the kind of person who says, “Wait a minute, Doc. I can’t give up bread,” or “Mama mia, I’m Italian, what are you saying to me?” don’t worry; you’ll have bread and pasta in no time at all. After all, grains weren’t a part of the human diet for most of our history. Agriculture didn’t exist for 99.9 percent of our human existence. The Perfect 10 Diet is not about deprivations. It’s about freedom and variety. Give it a shot, and you will be amazed with the results. Of course, there was no dairy in Paleolithic time. But I won’t make you wait 2 million years or even 3 weeks; I will let you have some. Of course, no alcohol of any kind or any amount is allowed during Stage One of the Perfect 10 Diet.

Although Stage One may be the strictest stage of the Perfect 10 Diet, I guarantee the stage will be over in no time, and all of the weight you'll lose will be worth it.