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Step 1
Stop cardiovascular exercise. Karas claims that people have been going about losing weight the wrong way for decades. Cardio exercise, says Karas, only makes you hungrier and leads to overeating.
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Step 2
Begin strength training instead. Karas recommends that you perform circuit training at least three days a week.
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Step 3
Follow the four phases. Each phase on The Cardio Free Diet lasts two weeks, and you eat approximately three meals a day and two snacks. In the first phase, you eat 1200 calories if you are a woman and 1500 if you are a man. As you go on to the other phases, you add more calories to your meals.
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Step 4
Eliminate breads, soda, butter, high fat dairy products and processed foods from your diet. Your meals will consist of lean proteins, fruits, egg whites, yogurt, tuna and tomatoes.
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Step 5
Snack on nuts and cheeses. Snacks on The Cardio Free Diet should be low fat. Popular choices include peanuts, string cheese and cottage cheese.
