This diet is a good choice for anyone who exercises at an intense level, has a large physique or who has a physically demanding job. The 1200 calorie per day plan will give you great results, and really help you to make healthy lifestyle changes. The weight loss is not as rapid as with the other plans, but the diet plan is more reasonable to someone who may have difficulty committing to a very low calorie diet. This is also a great choice for anyone who wants to continue their current exercise regimen and build muscle at the same time they are burning excess fat. Some examples of physical activities that may be appropriate on this level are: hiking, walking uphill, basketball, climbing, football, soccer, construction work and other types of intense physical exertion. labor.

Allowed Foods for 1200 Calorie per Day Diet 200 calorie breakfast, 400 calorie lunch, 400 calorie dinner and two 100 calorie snacks

You must remove all of the fat from the meat and the skin from the chicken and turkey then weigh it before cooking. Select oils may be used to cook the meat, and watch out for the spices containing sugar.

Protein, meats, fish, etc.: three 3.5oz servings per day (approximately 130 calories per serving)
Chicken
Shrimp
White fish (tilapia, halibut, flounder, sole and cod)
Extra lean ground beef
Tuna fish canned in water
Turkey breast
Bison (buffalo)
Venison
Steak Lobster
Crab
6 egg whites

Protein, Vegetarian: The calorie content varies, check the nutritional label for accuracy.
Tofu, firm or extra firm (40-100 calories per serving)
Tofu noodles (20 calories)

Protein, Dairy: (approximately 90 calories per serving)
Skim milk, 1 cup
Yogurt, plain nonfat, ¾ cup
Cottage cheese, plain nonfat, ¾ cup

Oils for cooking: minimal amounts only
Canola oil
Olive oil

Vegetables: three servings per day (approximately 30 calories per serving)
Green salad
Cucumbers
Tomatoes
Celery
Onions
Spinach
Chard
Fennel
Red radishes
Asparagus
Cabbage
Chicory
Beet-greens
The Original protocol is not very specific about exactly how much a vegetable serving is, so use your best judgment. (One serving is approximately 2 cups of salad, 1 tomato, 1 cucumber, 1 onion, or half a cabbage. ½ cup of cooked vegetables. Be sure not to mix vegetables, only 1 vegetable is allowed per meal.)

Fruit: three servings per day (approximately 80 calories per serving)
1 apple
1 orange
Grapefruit 1/2
Strawberries 1 cup

Beverages: You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day.
Black coffee
Tea
Water (distilled is best)
Sparking water (Pellegrino, Perrier, etc.)

Sweeteners: Only stevia and saccharin (Sweet 'N Low) are allowed during Phase 2. Aspartame, sucralose (Splenda) and sugar are not allowed.

Spices/Seasonings: You can use any spice you want, again just be sure it doesn't contain sugar. Salt and pepper are allowed. Read the ingredients of everything you consume. Even a minor intake of something that is not allowed can stall you.

Chewing Gum: You can have gum, but be sure it is flavored with xylitol (natural sweetener). Most brands of gum use aspartame, which is not allowed.

This plan is great for anyone looking to lose weight quickly, and be able to perform moderate exercise at the same time. Vegetarians also have great success with this plan, as they are able to add vegetable or dairy protein to their diet, which helps their nutritional needs to be met. Some examples of the physical activities that may be appropriate on this plan include: walking for exercise, gardening, cycling, dancing, tennis, jogging, skiing, moderate housework and office work on your feet.

Allowed Foods for 800 Calorie per Day Diet 200 calorie breakfast, 250 calorie lunch, 250 calorie dinner and two 50 calorie snacks

You must remove all of the fat from the meat and the skin from the chicken and turkey then weigh it before cooking. Select oils may be used to cook the meat, and watch out for the spices containing sugar.

Protein, meats, fish, etc.: two or three 3.5oz servings per day (approximately 200 calories per serving)
Chicken
Shrimp
White fish (tilapia, halibut, flounder, sole and cod)
Extra lean ground beef
Tuna fish canned in water
Turkey breast
Bison (buffalo)
Venison
Steak Lobster
Crab
6 egg whites

Protein, Vegetarian: The calorie content varies, check the nutritional label for accuracy.
Tofu, firm or extra firm (40-100 calories per serving)
Tofu noodles (20 calories)

Protein, Dairy: one or two servings per day (approximately 90 calories per serving)
Skim milk, 1 cup
Yogurt, plain nonfat, ¾ cup
Cottage cheese, plain nonfat, ¾ cup

Oils for cooking: minimal amounts only
Canola oil
Olive oil

Vegetables: two or three servings per day (approximately 30 calories per serving)
Green salad
Cucumbers
Tomatoes
Celery
Onions
Spinach
Chard
Fennel
Red radishes
Asparagus
Cabbage
Chicory
Beet-greens
The Original protocol is not very specific about exactly how much a vegetable serving is, so use your best judgment. (One serving is approximately 2 cups of salad, 1 tomato, 1 cucumber, 1 onion, or half a cabbage. ½ cup of cooked vegetables. Be sure not to mix vegetables, only 1 vegetable is allowed per meal.)

Fruit: : two or three servings per day (approximately 80 calories per serving)
1 apple
1 orange
Grapefruit 1/2
Strawberries 1 cup

Beverages: You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day.
Black coffee
Tea
Water (distilled is best)
Sparking water (Pellegrino, Perrier, etc.)

Sweeteners: Only stevia and saccharin (Sweet 'N Low) are allowed during Phase 2. Aspartame, sucralose (Splenda) and sugar are not allowed.

Spices/Seasonings: You can use any spice you want, again just be sure it doesn't contain sugar. Salt and pepper are allowed. Read the ingredients of everything you consume. Even a minor intake of something that is not allowed can stall you.

Chewing Gum: You can have gum, but be sure it is flavored with xylitol (natural sweetener). Most brands of gum use aspartame, which is not allowed.

This is the original diet plan prescribed by Dr. Simeons. This plan is great for anyone who is trying to lose a significant amount of weight in a short period of time. You will need to commit to a very strict diet, but you will see astonishing changes in your body as a result. Because you are consuming a low amount of calories from food, should you choose to exercise you will need to keep your activity level quite mild to avoid over exerting yourself, or feeling light headed or weak. Some examples of physical activity level appropriate for this plan include: leisurely walks, golf, sailing, table tennis, child care, desk work, electrical trades, restraint trades and light house work.

Allowed Foods for 500 Calorie per Day Diet

Protein: two 3.5oz servings per day (approximately 200 calories per serving)
Chicken
Shrimp
White fish (tilapia, halibut, flounder, sole and cod)
Extra lean ground beef
Tuna fish canned in water
Turkey breast
Bison (buffalo)
Venison
Steak Lobster
Crab
Veal
4 egg whites
You must remove all of the fat from the meat and weigh it before cooking. No oils may be used to cook the meat, and watch out for the spices containing sugar.

Vegetables: two servings per day (approximately 30 calories per serving)
Green salad
Cucumbers
Tomatoes
Celery
Onions
Spinach
Chard
Fennel
Red radishes
Asparagus
Cabbage
Chicory
Beet-greens
The Original protocol is not very specific about exactly how much a vegetable serving is, so use your best judgment. (One serving is approximately 2 cups of salad, 1 tomato, 1 cucumber, 1 onion, or half a cabbage. Be sure not to mix vegetables, only 1 vegetable is allowed per meal.)

Bread: two servings per day (approximately 15 calories per serving)
1 Melba toast
1 grissini

Fruit: two servings per day (approximately 80 calories per serving)
1 apple
1 orange
Half of a grapefruit
Handful of strawberries

You can disperse the allotted food as you choose; however the option according to the original protocol is to skip breakfast and break up your allowed food into lunch, dinner, and two snacks

Beverages: You can consume unlimited amounts of the following liquids; consume at least 3 liters of water every day.
Black coffee
Tea
Water (distilled is best)
Sparking water (Pellegrino, Perrier, etc.)

Sweeteners: Only stevia and saccharin (Sweet 'N Low) are allowed during Phase 2. Aspartame, sucralose (Splenda) and sugar are not allowed.

Spices/Seasonings: You can use any spice you want, again just be sure it doesn't contain sugar. Salt and pepper are allowed. Read the ingredients of everything you consume. Even a minor intake of something that is not allowed can stall you.

Chewing Gum: You can have gum, but be sure it is flavored with xylitol (natural sweetener). Most brands of gum use aspartame, which is not allowed.