Frequently Asked Questions



Q: Does it matter what time of the day I eat my meals or snacks?


A: It does not. You may have any meal or snack as late as you want, as long as you wait at least an hour in between.


Q: May I skip a meal or a snack?


A: Yes, but it may cause you to become hungry later on. (Skipping won’t cause you to lose any less weight).


Q: If I skip a meal or snack, may I “double up” later and have a larger meal or snack?


A: No.


Q: May I eat meals or snacks out of order? Like exchange supper with breakfast and so on?


A: You may have your 3 meals and 3 snacks in any order.


Q: May I eat the exact same thing every day?


A: Yes.


Q: Is there a certain amount of breads I am allowed per day?


A: No. As long as you are strictly choosing meal options from your menu plan, it does not matter how many total slices of bread it adds up to.


Q: Can we add more meal and snack options as the diet progresses?


A: Yes.


Q: Can I add food to a meal after the diet is written up?


A: Usually yes, but we can only add something if we take away something else from that meal.


Q: On Friday & Shabbos may I have my 3 snacks? May I make kiddush and havdalah?


A: Yes and yes.  


Q: What is the typical duration of the diet program?


A: It’s a very personal decision. On average, people remain on the program until they reach their goal weight and an additional 4 weeks to develop and implement a sustainable maintenance plan. It’s also common that people come back later on during maintenance for a 4 week “refresher”.


Q: Should I expect to lose the same amount of weight each week?


A: You will average a certain amount of weight loss per week, but not the same amount each week. Your weight will fluctuate on a week to week basis because of water weight, bloating, or clothing weight.  The scale may even show weight gain once in a while and make up for it a different week.


Q: Does this program help with maintaining the weight loss after I lose it?


A: Yes. This diet is designed to naturally transition into a healthy lifestyle. In addition, the program includes clear and practical directions for how to keep the weight off.


Q: What should I do if I show up to my appointment and you are with someone else?


A: Our appointment is supposed to start at its scheduled time. If I am with someone else, please knock. This way the person I’m with will understand not to go overtime.


Q: If I am running late to my appointment should I still come?


A: Follow up appointments are 10 minutes each and are booked back to back. If you are running 5 minutes late or less, we should have time for a quick weigh in.


Q: May I eat food that is not allowed on the diet as long as I keep track of the calories?


A: Calories of sugar, starch, fat, and processed food count for significantly more than calories from protein and whole foods. Additionally many food additives that contain NO calories, STILL cause weight gain. This is a high protein, low carb, (“good” carbs only) and low fat diet. Additionally we minimize the use of sweeteners and any food additives that cause weight gain. If you feel that you have a thorough understanding of “good calories and bad calories”, then you may eat a food that isn’t on the diet. (It goes without saying that you may not go OVER the allotted calories). If you have a question about a specific food please ask.


Q: What is allowed from the recipes?


The recipes are divided into 2 separate tracks to accomodate 2 different types of body types. All recipes count as is outlined in the recipe, unless I advise you otherwise. If you notice that the recipes are radically different than your menu plan, then you are probably on a modified version of the diet. If you're unsure please ask.


Q: What is allowed from the Lakewood restaurant's “Yossi Muller” diet menus?


A: All "Yossi Muller" meal plans from restaurants can count as either a lunch or a supper on the diet for the standard adult male (track 1). Specify “Yossi Muller", so that the restaurant staff will know to prepare your meal consistently with the diet. Like the recipes, if you are on a modified version of the diet, ask me how to use the restaurant menus. 


Q: What is the point of the Dieting Secrets/handouts?


A: The Dieting Secrets/handouts are a necessary part of the program. They build on each other so it’s best to go in order. It is important to read them, and keep them accessible for future use. It’s most effective when you read between 1 to 4 handouts per week.


Q: What is considered 1 whole wheat bread?


A: Any 60 calorie whole wheat bread.  It may also be exchanged with 60 calories of any whole grain food, i.e. 11 Shibolim crisp snaxs, 3 square rice cakes, ½ square matzah, 1 package Melba toast, etc. (Bagels are 5 breads each, and most wraps and pitas are 3 breads, so they are not allowed).


Q: What cereals are allowed on the diet?


A: Non sweet cereals including: Cheerios, bran flakes, rice chex, corn chex, rice crispies, Crispix, Kix, and corn flakes. Other cereals are allowed if they have 130 calories or less per 1 cup as well as 4 grams of sugar or less per 1 cup. (Be sure to check the label. Companies may make the serving size smaller than 1 cup. Do not be deceived into thinking that the cereal is low in calories or sugar)


Q: What is considered a lite soup?


A: Vegetable soup, zucchini soup, or chicken soup. Soups should not be thick.


Q: May I switch around my side dishes at supper?


A: All supper side dishes are interchangeable. (You may also double up on 1 side).


Q: What is considered 1 fruit?


A:  1 large (or 2 small) apple, orange, pear, peach, nectarine, or grapefruit. (People find grapefruits to be the most filling).

1 small to medium banana.

12 oz. bowl of watermelon, cantaloupe, honeydew, or strawberries.

3 clementine's, plums, or kiwis.

1 cup of mango, pineapple, blueberries, cherries, or grapes.

3/4 cup of pomegranate.


Q: How do I measure ounces of chicken without weighing it?


A: On the bone: 1 thigh = 3 oz.  1 drumstick = 1.5 oz. 1 top = 6 oz. Do not eat the skin. Cutlets: The size of 1 deck of cards = 3 oz.


Q: May I use PAM oil spray when preparing food?


A: Yes. 3 seconds total per meal. You may not add any oil to your food unless specified.


Q: What is considered a cooked vegetable?


A: Broccoli, cauliflower, spinach, zucchini, string beans, peppers, onions, tomatoes or tomato sauce, spaghetti squash, asparagus, baby corn, hearts of palm, and mushrooms. (Do not cook the vegetables or any side dish with chicken on the bone as the fat from the chicken will enter the food).


Q: What is "free" on the diet?


A: Cucumbers, lettuce, celery, green cabbage, hot peppers, garlic, spices, mustard, hot sauce, 0 calorie dressings, lemon juice, vinegar, sauerkraut, sugar free gum, and unsweetened coffee or tea, are all unlimited. 10 calories or less of any condiment (ketchup, soup mix, duck sauce, corn flake crumbs etc.) may be added to a meal. (For example, 1 tsp. of oil may be added to a marinade for chicken cutlet as most of it won't end up in the food). Pickles and soy sauce are free as far as weight loss is concerned, but excessive consumption may result in high blood pressure.


Q: May I eat fresh vegetables with my meals?


A: Yes. In addition to all the vegetables included in the "free" section, the following vegetables are unlimited when eaten as part of a meal - only when both fresh and raw; Tomatoes, peppers, onions, purple cabbage, radish, mushrooms, string beans, spinach, and salsa. Eating fresh vegetables by every meal is recommended.

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