The net effect is that the more of the diet you eat the more weight you lose. So that you don’t feel as though you are on a diet because you are never really hungry or deprived or need to count calories or restrict portions.
The graphic below explains the diet even better.
It spells out 3 clear nutritional instructions for losing weight and getting healthy
It says you should
1 Eat vegetables, beans, and fruits liberally
2 Eat starchy vegetables, whole grains, raw nuts and seeds, fish, fat-free milk and wild meat and fowl in moderation.
3 Avoid or limit red meat and sweets.
What this means in practice is that
1 At least two of your meals should be vegetables, beans, and fruits
2 At most one of your meals should be starchy vegetables ( eg potatoes ), whole grains, raw nuts and seeds, fish, fat-free milk and wild meat and fowl.
3 You should avoid red meat and sweets completely.
To make it even simpler you should
1 Eat at least one large vegetable salad or steamed greens a day
2 Eat at least one bean-based meal a day
3 Eat at most one plate of starchy vegetables or whole grains a day
4 Eat fruits and raw nuts and seeds for snack
So, your daily meal plan might look something like this:
Overnight oats, or green smoothie plus fruits and nuts and seeds
One large plate of greens: green vegetable salad, steamed greens or mixed veggies plus a no oil low sodium salad dressing, and fruits and nuts if you choose.
One large plate of beans: eg vegetable black bean soup, Mexican lentils, bean enchilada etc with fruits and nuts and seeds if you choose.
It is true that the meal plan above is a bit limited but you get the idea.
You can use your own meal ideas to add a bit of variety to your meals so far as you stick with the “high nutrient food only” principle.
Eat a lot of high nutrients plant-based meals. That’s the summary of the meal plan.
These meal ideas are also incidentally very low calorie and high fiber so that you lose weight very quickly when you eat them.
The foods in the graph decrease in nutrient density and increase in calorie content as you move from the left to right.
Green vegetables are highest nutrient and lowest calorie and the best foods for weight loss while red meat and sweets are lowest nutrient and highest calorie and the worst foods for weight loss.