Summarize the following:
To start off your weight loss on the 20/20 diet, you'll begin by entering phase one or the "five day boost" phase.  The goal here is to help kick start your weight loss.  The five day boost phase is the most restrictive part of the 20/20 diet.  There is only a small list of foods that are allowed at this time.  All are whole foods which are not processed and are naturally lower in carbohydrates. Start by gathering the list of foods that are allowed during this phase.  They include:   coconut oil, green tea, mustard, olive oil, almonds, apples, chickpeas, dried plums, prunes, leafy greens, lentils, peanut butter, pistachios, raisins, yogurt, eggs, cod, rye, tofu and whey powder. During this kick start phase, you'll need to eat four meals a day about four hours apart.  Writing yourself a meal plan will help you stick to this schedule. If you purchase the 20/20 diet book, there are recipes provided for this specific phase. After you move through the five days of the boost phase, you'll enter phase two which is called the "five day sustain" phase.  You'll continue your weight loss, but are now able to eat a wider variety of foods.  In phase two, there are additional foods that you can eat; however, you need to continue with your current eating plan.  Aim to have four meals a day about four hours apart. In addition to the approved 20 foods, you can also add:  chicken breast, tuna, oats, brown rice, carrots, tomatoes, mushrooms, cashews, and blueberries. At each meal, you can add some of these new foods, however you still need to include two of the original 20 approved foods.  This helps continue your weight loss. Another addition that you can do during this second phase is to incorporate two "sensible splurges" each week.  These splurges need to be calorie controlled and total no more than 100 calories per splurge. Phase three or the 20 day attain phase is very similar to phase two.  You do get to add in more foods and your main goal is to work towards attaining your goal weight.  In this last weight loss phase of the 20/20 diet, you are able to add in even more foods.  These include: avocado, raspberries, mushrooms, potatoes, spinach, quinoa, and black beans.  They include more carbohydrate rich foods, but are still very nutritious and low in calories. Again, the eating plan doesn't change.  You're to aim for four meals about four hours apart and can still include the two "sensible splurges" for 100 calories each. After the first three phases, you probably will have lost a significant amount of weight; however, to decide whether or not you should transition to maintenance, decide whether you want to continue with further weight loss.  The 20/20 diet recommends that you evaluate your weight after phase three comes to an end.  Do you still want to lose more weight?  Or are you content with your current weight loss? If you'd like to lose more weight, it's recommended that you restart from phase one and go through all three phases again.  Repeat this sequence until you've hit your desired goal weight.  If you're content with your weight loss, you can transition to phase four which focuses mostly on weight maintenance. The last and final phase of the 20/20 diet is the maintenance phase.  This is the final phase and the habits and eating patterns you've adopted shouldn't change.  In order to prevent you from regaining the weight, the 20/20 diet recommends that you stay in phase three (with the occasional sensible splurge) long-term. You're encouraged to continue trying new recipes and monitoring your diet so that you stay on track with the four meals daily about four hours apart. Another important phase of maintenance is the continued work on your relationship with food and managing your desires to eat.
Start weight loss with phase one. Add in new foods with phase two. Continue weight loss with phase three. Assess whether or not you need to lose more weight. Start weight maintenance with phase four.