The "Diet"

If your current weight is between 100 and 125 pounds:

Basic diet: 1200 calories a day.
Distribution: 40% carbohydrate; 40% protein; 20% fat.
Food amounts: 120 grams protein (approximately 17 ounces); 26 grams fat (2-3 tablespoons or substitutes); 2 fruits from the accepted list (link); 1 starch from the accepted list (link); remaining calories from raw or steamed vegetables.

If your current weight is between 125 and 150 pounds:

Basic diet: 1200-1500 calories a day.
Distribution: 40% carbohydrate; 40% protein; 20% fat.
Food amounts: 120-150 grams protein (17-21 ounces); 27-33 grams fat (about 2 1/2 to 4 tablespoons or substitutes); 2 fruits from the accepted list (link); 1 starch from the accepted list (link); remaining calories from raw or steamed vegetables.

If your current weight is between 150 and 175 pounds:

Basic diet: 1600-1800 calories.
Distribution: 40% carbohydrate; 40% protein; 20% fat.
Food amounts: 160-180 grams protein (approximately 23-26 ounces); 35-40 grams fat (3-4 tablespoons or substitutes); 2 fruits from the accepted list; 1 starch from the accepted list; remaining calories from raw or steamed vegetables.

If your current weight is above 175 pounds:

Basic diet: 1800-2200 calories a day.
Distribution: 40% carbohydrate; 40% protein; 20% fat.
Food amounts: 160-180 grams protein (approximately 23-26 ounces); 40-49 grams fat (4-5 tablespoons or substitutes); 2 fruits from the accepted list; 1 starch from the accepted list; remaining calories from raw or steamed vegetables.