AB explains how he lost 50 lbs without going on a diet by following 4 lists of food choices. The lists were: Daily; 3 or more time a week; 1 time a week; and Zero Times a week. The Daily list included breakfast, leafy greens, nuts, carrots, green tea, whole grains and fruits; 3 or more time a week included oily fish (including sardines), broccoli, yogurt, sweet potato and avacado; 1 time a week included red meat, pasta, dessert and an alcoholic drink; and Zero Times a week included fast food, processed meals, canned soups soft drinks, frozen meals and "diet anything."