Read The Doctor's Diet: Dr. Travis Stork's STAT Program to Help You Lose Weight & Restore Your Health for Free Online

jalapeños
    Cilantro
    Collard greens
    Cucumbers
    Eggplant
    Garlic
    Grape leaves
    Green beans
    Green, leafy vegetables (including beet greens, turnip greens, collard greens)
    Jicama
    Kale
    Kelp and other edible seaweeds
    Kohlrabi
    Leeks
    Lettuce, all varieties
    Mesclun
    Mushrooms
    Mustard greens
    Okra
    Onions
    Parsley
    Pea pods
    Radishes
    Red cabbage
    Rhubarb
    Romaine lettuce
    Rutabaga
    Salsa made with tomatoes, onions, garlic, and other Anytime Vegetables
    Scallions
    Spinach
    Squash (acorn, butternut, hubbard, summer, winter)
    Swiss chard
    Tomatoes
    Tomato sauce
    Turnip greens
    Turnips
    Vegetable juice
    Watercress
    Yellow wax beans
    Zucchini
HIGH-DENSITY VEGETABLES
    (Serving size: ½ cup cooked)
    Corn
    Green lima beans
    Green peas
    Sweet potatoes/yams
    Taro
    Water chestnuts
HEALTHY FATS
    Olive oil or nut oil (1 tablespoon)
    Other healthy oils (canola, sesame, soybean, flaxseed, grape seed)
    Olives (8 black or 10 green, medium-sized)
    Oil and vinegar dressing or vinaigrette (1½ tablespoons)
    Avocado (½ small or ⅓ medium)
    Guacamole (¼ cup), packaged or homemade, with avocado as primary ingredient
    Handful (½ ounce) of nuts (almonds, walnuts, peanuts, pecans, pistachios, etc.)
    Handful (½ ounce) of seeds (pumpkin, sunflower, etc.)
    Nut butter (1 tablespoon)
WHOLE GRAINS
    Whole-grain bread (1 slice—maximum~100 calories)
    Whole-grain English muffin
    (1 whole muffin—maximum~100 calories)
    Oatmeal—unsweetened (½ cup cooked or 1 ounce dry)
    Whole-grain cold cereal—whole wheat, oats, or other whole grain listed as first ingredient (1 cup)
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    Q: I LIKE TO EAT A HEARTY BREAKFAST. CAN I ADD AN EXTRA PROTEIN TO MY MORNING MEAL?
    A: Sure you can—flexibility is the name of the game in The Doctor’s Diet. Go ahead and choose two breakfast proteins or add a snack protein to your breakfast protein. For instance, you could add nuts to your yogurt or cheese to your egg scramble. But, to keep your daily protein and calorie intake in line, cut back by ½ your protein serving size at lunch or dinner. That way your higher calorie breakfast won’t slow down your weight loss.
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    THE SOY SITUATION
    Scientists have gone back and forth about soy foods over the past 20 or so years. After some very positive initial studies, soy was touted as a miracle food with power over multiple diseases and conditions. For example, the plant-based phytoestrogens in soy foods were credited with reducing menopausal hot flashes and reducing the risk of heart disease and some kinds of cancer.
    Follow-up research has raised doubts about whether soy is actually as helpful as it first appeared—and whether it’s harmful for some people, such as women who have had hormone-positive breast cancer. While we wait to find out more, I suggest you follow your doctor’s advice regarding soy foods—if there’s a reason your doctor thinks you should avoid them, then I’d go with that advice. If not, my recommendation is to enjoy soy foods in moderation.
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    Q: WHY IS GRAPEFRUIT RECOMMENDED FOR BREAKFAST IN THE DOCTOR’S DIET?
    A: Studies suggest that eating grapefruit has a positive impact on blood sugar, insulin levels, weight loss, and possibly blood pressure. It’s packed with nutrients, such as vitamin C, and antioxidants that are believed to reduce the risk of several diseases. There’s only one downside to grapefruit: it interferes with the action of certain kinds of drugs, including some benzodiazepines, statins, antihistamines, ulcer drugs, and other medicines. If you are on these or any medication, check with your doctor before making grapefruit a regular part of your diet. If your doc recommends avoiding grapefruit, you can substitute a medium orange instead.
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14-DAY STAT PLAN DAILY MENU
    With the STAT Plan, you can choose your own menu using my daily Meal Plan Equations. Or if you prefer, you can use the 14-day menu here. If you do, keep a few things in mind:
    Each day’s menu includes daily Flex-Time Foods: 1 Whole-Grain, 1