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The UnDiet Basic Plan

Welcome to The Basic UnDiet Plan. Protein Binge gives you a short term way to get through feeling deprived or when you don’t have control over your food choices, Produce Power is a good detoxification program (and is actually perfectly healthy to follow for the rest of your life, it’s just that it’s emphasis on uncooked foods severely limits your meal choices), but The Basic Plan is the foundation of The UnDiet. The guidelines here will take you through weight loss, weight maintenance and into a healthy life.

The UnDiet Basic Plan Guidelines

Eat nothing but fresh or frozen Fruit in the morning up until noon. Make sure that you let at least 20 minutes pass between your last bite of Fruit and lunch, 45 minutes if you’ve eaten a banana. If you eat a melon try to eat it before any other Fruits as melons digest quicker than any other Fruits.

Keep Starches separate from Proteins , allowing at least 2 hours and preferably 3 hours between a Starch and a Protein Meal. Veggies are Neutral and may be eaten with any meal except a Fruit meal.

Use only whole grain products, no white flour, no white rice. If a label says “wheat flour” it is not whole wheat flour ;it’s white flour which can be called “wheat flour” as it’s made from wheat.

Cornstarch is a processed starch. You can substitute arrowroot flour, soy flour or pastry whole wheat flour.

Structure your meals to consist of 70% raw vegetables with Starches or Proteins as a minor ingredient. This is not always possible, but do it more often than not.

Fruits can be eaten with other food groups but you must wait 3 hours after eating a Starch or Protein Meal and 2 hours after a Veggie meal to eat Fruit again. Wait 20 minutes after eating Fruit before eating anything else. The reason for this is that Fruit is digested in a different way than other foods and if your body is working on digesting other foods and then is hit with a serving of Fruit the Fruit will rot while waiting to be digested. Among other problems this can cause a buildup of gas in your intestines which can be uncomfortable. Exceptions are the “Fruit vegetables”: cucumbers, avocados, tomatoes, bell peppers, as well as celery and lettuce. Celery is a great thirst quencher when you’re thirsty and it’s too soon after a meal to drink a glass of water.

No Dairy with Starch meals, except whipping cream and butter (they’re considered to be Fats, not Dairy). Use tofu, rice or nut products instead, or add water or nondairy milk to cream when you need a milk replacement. In health food stores you can find tofu and nut cheeses, soy cream cheese, soy yogurt and an excellent casein-free soy parmesan made by Soymage. Rice or soy milk are great milk substitutes. Buy the lo-fat, not the nonfat versions (they taste like water). Experiment until you find the brands that you like best. Don’t give up if you don’t like a substitute, another brand can make all the difference.

Drink an UnDiet beverage 10-20 minutes before a meal. No beverages 10 minutes before, or 2 hours after a meal so your food will digest unhindered. If you can’t wait, eat a celery stick, which will help to quench your thirst.

Try to limit snacks to fresh Fruit, fresh Fruit juice, fresh veggie juice, warm broth, or raw veggies. If you just have to have something more substantial, try first eating one of the above, waiting 20 minutes, then if you still have a craving, eat what you originally wanted as long as it’s part of the UnDiet plan.

The Eating Plan


Start the day with a glass of fresh juice, herbal tea, plain distilled water, or distilled water with a squeeze of fresh lemon or lime juice. If you can drink your lemon/lime “tea” without sweetener, all the better, but if you must you can add honey, date or maple sugar. When you wake up in the morning your body is still eliminating the food you ate the day before. You don’t want to tax your body by forcing it to begin digesting another meal, so from the time you wake up until noon, you’ll eat nothing but fresh or frozen Fruit. No canned Fruit. If you like, you may also drink freshly made Fruit juice that you make yourself, or purchase from a juice bar or grocer that makes it’s juices daily. No canned, bottled or frozen juice concentrates. Cooking Fruit destroys all it’s benefits to your body including the enzymes needed to digest properly. Exception: “flash pasteurized” is okay, as it’s cooked so quickly that the enzymes aren’t destroyed.

If you have trouble digesting Fruit you may try eating celery or lettuce with your Fruit. If you do choose to combine these veggies with your Fruit, try eliminating them after a few days and you may find that your body has rid itself of enough toxins that you are now able to digest things you couldn’t eat before without discomfort.

Check out Fruit Recipes , on the Recipe Index page.


You want to try to make 70% of each meal raw veggies (or 100% fresh Fruit) as this is what facilitates the digestion of your food, helping you to lose weight. I can’t always make every meal 70% raw veggies, but I try and I’ve even come up with some creative ways to introduce raw veggies into dishes that I wouldn’t normally have added them to (see Raw Veggies on the Recipes Index page). When you switch from Fruit to any other food make sure that at least 20 minutes have passed (44 minutes after a banana), so the Fruit will be completely digested.

10-20 minutes before lunch drink a glass of fresh veggie juice, fresh Fruit juice, herbal tea, or distilled water.

Make a salad. Use any dressing that contains no preservatives, sugars, chemicals, or high fructose corn syrup. Don’t worry about using oil in your dressing, although if you can cut back on the oil by adding a little more balsamic vinegar, lemon or lime juice go ahead. Note: I love balsamic vinegar, but it is a dead food and it’s much better for your system to use lemon, lime or orange juice instead. However, since the idea is to eat as healthy as you can and still enjoy your food, pick your deviations.

I found it very difficult to eat a completely raw veggie salad during the winter months so I would saute or roast up some veggie combos such as:

  • eggplant and onion
  • bell peppers, eggplant and onion
  • zucchini and onion
  • mushrooms, zucchini and onion
  • potatoes and onions
  • potatoes, zucchini  or bell peppers and onion

You get the idea, make up your own veggie combos. I try to use veggies that I don’t like served raw. Let cool until warm and serve on bed of lettuce and/or other raw veggies. Drizzle dressing over all. Try to make at least 70% of the salad raw veggies.

Or you may prefer having raw veggie sticks for lunch, plain or with a dip. Just make sure that the dip is chemical and sugar free. Check out the  Veggie Dips recipes.

A big salad is one of the best lunch choices when you’re losing weight or detoxing. It’s easy to digest and therefore doesn’t tax your system in the midst of the day when you need energy for other things and doesn’t take much time to prepare. However if you can’t bring yourself to have “just a salad” for lunch you can add a serving of leftovers from dinner or any of the recipes from the Recipe Index page.


The best snack to continue detoxing your system is fresh Fruit; next best is raw veggies; however it’s perfectly acceptable to have any protein or starch food as long as you’ve waited the recommended amount of time if you’re snacking on a different food group than you had for lunch.


Best choice is filtered water or herbal teas, decaf black tea, decaf coffee (hot or cold) made from filtered water – no milk, although cream is okay since it’s mostly fat and therefore classified as a Neutral instead of a Protein. I usually keep a pitcher of one of the following in the fridge: any Celestial Seasonings Zinger teas (make it strong and it tastes like Fruit juice – without the calories!), or Good Earth decaf. I also love to squeeze fresh lemon or lime juice into my water, sometimes with a little maple syrup or honey.


10-20 minutes before dinner drink a glass of fresh veggie juice, fresh Fruit juice, herbal tea ,or distilled water.

A veggie salad or other raw vegetable dish, with a serving of any recipe from the Recipe Index page. You may have healthy cookbooks, but be careful as they rarely take into account the principles of food combining. Check out the List of Substitutes, Protein Substitutes, Starch Substitutions and Favorite Recipes pages for help modifying your recipes, or check out the UnDiet Bookstore for other recipe options.


  • best choice is fresh Fruit or fresh Fruit juice
  • or a bowl of chopped Fruit, warmed with spices such as pumpkin pie spice, cinnamon, or vanilla
  • raw veggies
  • warmed vegetables, plain or with salt and butter or any other spice you like
  • leftovers from dinner

Stop eating by 8pm. If you can’t that’s okay, but at least allow 2 – 3 hours between your last meal (20 minutes if your meal or snack is Fruit) and when you go to bed.

Days 2-4

The first 2-4 days you may notice an increase in mucous and bowel elimination. This is your body clearing out the toxins built up over years of abuse. It may be a little uncomfortable, but stick with it, it’s good for you!

Have you noticed that you are now:

  • freer from hunger?
  • dropping pounds?
  • dropping inches on your tape measure?
  • more energetic?
  • free from many food cravings?
  • sleeping better?
  • free from other things you may have been plagued with such as: headaches, colitis, heartburn, shortness of breath or chest pain when you exert yourself?

If you feel weak or tired, try increasing your salt intake, also increase your potassium intake by eating bananas, parsley, watercress, spinach, chicory, chard, bamboo shoots, mushrooms, and avocados.

Step By Step

If you’d like help getting started with The UnDiet you can order The UnDiet Step-By-Step Email Program. A new UnDiet step will be emailed to you each week. Included with each week’s step will be Success Tips, Recipes utilizing that week’s Step, and encouragement to keep on following through with previous Steps.

When you order The UnDiet Step-By-Step Email Program you’ll also be added to the UnDiet Update list which will notify you when new recipes and info are added to this site.

About admin

I've always abhorred the idea that the only way to lose weight is to starve yourself, eat foods that are foreign to you, or gulp down special weight loss potions. I've proved that it is not only possible, but it's easy and fun to lose weight The UnDiet way. The UnDiet is extremely flexible, allowing you to make deviations based on your personal taste, the choices confronting you at any given time, your mood, your cooking skills and the time you have available. A gourmet cook can be happy with The UnDiet as well as those who don't know or care what saute means. You can eat out at restaurants and parties and still not fall off The UnDiet. You can eat olive oil, butter, cream, meat, mayonnaise and still not fall off The UnDiet. You can eat until you're full and still lose weight, once you've mastered the basic principles of The UnDiet. So dig in to this blog, subscribe to the newsletter for lots of extras not published on the blog and get ready for the Kindle book coming soon.


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  3. R
    I am 40 years old and weigh 140 pounds. I would like to drop some pounds. Your diet seems a little difficult for me to follow. Could you give me some suggestions? R
    1. admin Post author
      The information on The UnDiet site can be a little overwhelming because we are not giving readers THE ONE PLAN that will end their weight challenges forever. Rather, we offer several eating plans that a reader can tailor to their likes, dislikes and lifestyle and even move back and forth between plans as their needs change. All that can be a little too much when you just want someone to tell you what to do that will work. I would say that a good start, which will be sure to reap some lost pounds is to begin replacing "white" foods with their whole food counterparts. For instance replace white flour products with whole grain products; replace white sugar with Rapadura, Sucanot, stevia or a zero-calorie sweetener and replace white potatoes with sweet potatoes. Once you master that and are feeling comfortable with your new eating style, begin to arrange your meals so that at least 50% of your plate consists of vegetables and/or fruits. Those two changes will do you a world of good and give you some breathing room to begin reading through the site for more detailed information. Hope that helps :)

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