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Starzmom 08-29-2009 07:02 AM

Stillman by the book - 2009
These are excerpts from the book:
The Quick Loss Method

Eat all you wish of the following foods to satisfy hunger. If you eat until you’ve satisfied your hunger but haven’t stuffed yourself, and then feel hungry before the next meal, you can eat again but only from the foods listed here. In fact, you’re better off eating smaller meals 6 times a day than 3 bigger meals as is the general custom. But you limit yourself to this extensive selection of high protein foods.

1. LEAN MEATS, with all possible fat trimmed off. Includes beef, lamb, veal. Eat it broiled, boiled, baked, or smoked. No butter, margarine, oil or other fats or greases are to be used either in the cooking or in the eating.

2. CHICKEN AND TURKEY with all skin removed. Broiled, boiled or roasted, with no butter, margarine, oil or other fats or greases. Young fowl is preferable but not necessary.

3. ALL LEAN FISH such as flounder, haddock, cod, perch; SEAFOOD: shrimps, lobsters, oysters, clams, crabs. Broiled, baked or boiled. No butter, margarine, oil of other fats or greases permitted in preparation or in serving. You may have cocktail suace, horseradish, ketchup – in moderation.

4. EGGS, Hard boiled preferably. Also soft or medium boiled eggs, poached or any type of fried eggs made in non-fat, non-stick pans without butter, margarine, oil or other fats or greases.

5. COTTAGE CHEESE, FARMER CHEESE, POT CHEESE and other cheeses made with skim milk and no whole milk.

6. AT LEAST 8 GLASSES OF WATER DAILY, absolutely essential (10 ounce glasses). As much as you want of coffee and tea without cream, milk or sugar. You may sweeten with non-caloric sugar substitutes to taste. Enjoy all the club soda, vichy and non-caloric carbonated beverages you wish, as often as desired.

The eight glasses of water daily are in addition to whatever coffee, tea and non-caloric carbonated beverages you drink. This is an integral part of the specific internal process put into action by the Quick Weight Loss Diet. Much more of your body fat is burned up than with most diets. This leaves in its wake the waste products or ashes of burnt fat. They must be washed out of your system by water which also serves to relieve any unpleasant dryness and taste in the mouth.
Any time you feel a great desire for sweets, pour a glassful of non-caloric carbonated beverage, varying the flavors you like most. This is a treat you may enjoy just about as many times a day as you wish. Such drinks are refreshing and satisfying to your ‘sweet tooth’. They contain no carbohydrates and add to the desired flow of liquids through your system.
You may use common seasonings such as salt, pepper, garlic, cloves, thyme, other herbs and spices, cocktail sauce, Tabasco sauce, horseradish, ketchup. Don’t use any creamy or oily sauces or dressings. No mayonnaise, no salad dressings, no oils, no fats.
It is desirable to take vitamins daily with the diet, such as a once-daily vitamin and mineral tablet which contains vitamins A (5,000 USP units), D (500 units), B-1 (3 mg.), C (50 mg.), and additional varied vitamins and minerals. (I don’t recommend any particular brand or this formula specifically – most any once-daily vitamin will do, with varying contents of vitamins and minerals, as offered by many different companies.) If you’re very much determined to lose weight rapidly, you can cut down your eating to a minimum on the Quick Weight Loss Diet, take 2 of the once-daily vitamins tablets each day, or choose commonly available ‘theraputic’ tablets or capsules containing higher dosages.
NOTHING ELSE IS PERMITTED ON THIS DIET-NOTHING1 IF IT’S NOT MENTIONED IN THE PRECEDING LIST, DON’T EAT IT OR DRINK IT. The addition of any other food or drink will prevent the full and efficient functioning of the high protein internal reducing process which burns up more fat.

Starzmom 08-29-2009 07:23 AM

On Caloric Intake
An excerpt from the book-------------------------------------
The Quick Weight Loss Diet has built into it elements to reduce you even by subterfuge. For example, there is no instruction to count calories. You can eat as much of the fine foods on the list as you need to satisfy your hunger: a great variety of lean meats, unfatty fish and seafood, chicken and turkey, eggs, cottage cheese and farmer cheese.

Your first reaction may well be that of so many of my patients, “But on that diet I’ll eat my head off. I’ll consume far more calories than I do now.” The fact is that on this diet, even eating 6 or more meals a day, you’ll find that you limit the intake yourself because you feel full and lack the desire for excess quantities that would increase your weight instead of taking it off. Also you’re restricted from rich foods that tempt you to overeat. And you eat to satisfy your hunger, not to pamper your appetite. A very few overeat for the first day of two but then taper off quickly.

Many of my patients have told me, “I feel I’m eating so much on this diet, how am I losing so much weight?” When I added up their daily intake I found that they had comsumed as few as 400 to 900 calories a day, without any desire for more food. Others, primarily taller persons, were eating up to 2,000 calories a day on the Quick Weight Loss Diet and yet lost pounds rapidly although they hadn’t been able to lose on other diets where they seemed to be eating less. The high protein consumption burned up many more calories a day.

Starzmom 08-29-2009 09:19 AM

Another excerpt from the book

If you’re concerned only with the “how” of taking off excess weight rapidly, then you can simply use the Quick Weight Loss Diet and get its benefits. You need not read the details here on “why” this high protein diet functions so well in the human system to reduce you faster. This information is for those who are interested and who find it helps them to keep dieting when they know such “whys.”

This explanation is in the most simplified terms, certainly not in complete scientific detail which only scholars would understand – they know all this already. The diet is made up entirely of protein, chief constituent of animal bodies. The ability of protein to produce more energy is called the specific dynamic action of protein.

What is important to you is that this diet, which in essence provides protein only, works more efficiently than other types of diets, from a chemical and metabolic viewpoint, in burning up fat. With this method, the system burns up about 275 more calories daily than a diet of the same total caloric intake but including, for example, fruits, vegetables, butter, margarine and oil.

Most foods that grow have some protein in them and are able to raise the fires of metabolism to some extent. The degree depends on the amount of protein in the foods. Those listed on the Quick Weight Loss Diet have a higher proportion of protein. The resultant burning capacity is excellent so that you eat and burn up your own fat. Some of this fat (your own body fat) is converted into a small amount of carbohydrate or sugar. The remainder of the fat is converted into energy or fuel. The fat is mainly broken down into fatty acids which provide the body with its heat and energy when no carbohydrates or sugars are ingested. This process is a step by step reaction; with each reaction some energy and heat are slowly given off.
In this process about 60% of the fat is completely oxidized (united with oxygen) into carbon dioxide and water. A large percentage is left as ashes in the “furnace” to be disposed of. (Unused fatty acids such as oxybutyric acid and aceto-acetic acid are the “ashes” of fat refuse.)

Studies have shown that persons on a high protein diet such as this, with no carbohydrate intake, melt the fat out of the storage or fat centers. The fat is brought to the blood where it is transported to the liver. Here it is broken down into bile salts and acids. The unused fat is again poured into the blood as ketone bodies.

These are really fatty acids which are brought to the kidneys and carried away in urine. The body withdraws extra water to dilute these acids. That is why the body not only loses extra fat but also9 depletes extra intercellular water and is a reason why there is usually more frequent urination with this diet. As a result, the body is lighter, and the heart, lungs and blood vessels beat, breathe and flow more easily. Thus most people on the diet feel lighter and better very quickly.

The fatty acids are also slight irritants to the kidney. In order to get rid of them the body must have plenty of water to wash them out. That’s why no less than 8 glasses of water a day is specified.

If you should take sugars and carbohydrates, here is why it would cut down radically the effectiveness of the Quick Loss Diet. Each gram of carbohydrate you ingest substitutes for the burning up of 1 to 2 grams of your body fat, equivalent to 9 or 18 calories. If carbohydrates are taken in, the body ignores using it’s fat and uses the carbohydrates only. Thus the fat, instead of being burned up, is stored in your fat deposits.

The “why” of this functioning is not fully understood scientifically. But on this regiment, you as a dieter get the advantage of this fact and continue to reduce even though you may be eating permitted protein foods totaling 1,300 to 2,500 calories daily.

If you disregard the instructions and eat regular carbohydrates or sugar or alcohol, you will stop burning up stored fat as efficiently. Even one indiscretion, one mouthful of ice cream, for example, will set you back a day or two. The diet must be observed strictly or you will not do as well as many thousands before you have done in using up bulging fat.

You will lose the most weight on the Quick Loss Diet, most quickly, if you eat only to satisfy your hunger pangs rather than to gratify a desire to eat just for the pleasure of eating. Understand that with this diet your body supplies the fat and carbohydrates which are lacking in the diet. You use up stored fat for energy and also convert the protein into starches for energy. So the less you eat, the more you use up excess fat stored in your body.

I must make it clear from a professional viewpoint that the Quick Loss Diet is not a “miracle cure” or a scientific functioning of my own invention. High-protein diets are not “new”; this is just my own version, one which I have found to be most usable and effective.

Starzmom 08-30-2009 08:25 AM

An excerpt from the book----------------------------------------------------

This diet has practically no residue. Therefore it is likely you may not have a bowel movement for a few days, although not necessarily so. In any case, don’t be disturbed by such lack. If you are at all concerned, take some mineral oil or milk of magnesia. Nature adjusts the bowel habits so that many persons soon have a daily movement again in spite of the lessened residue.

Protein produces a different intestinal flora or bacterial growth. As a result, many patients have told me that they have a new surge of well-being within a surprisingly short time. Many of them quickly lost the bloated abdominal feeling which they’d borne while overweight.

The Quick Loss Diet is also excellent in that the individual usually loses a great deal of water. You’ll find that urination increases, often considerably as water and fats and waste are removed from your body. I’ve had some patients on this diet lose over 10 pounds of water in a week. You are also losing considerable fat at the same time.

Women who retain water on this diet and do not give it up readily usually are about to have a period, or seem to retain water for some unknown reason. If they are among the rare few who have low protein in the blood, they are already aware of it. They should diet under the direction of a doctor. He will prescribe one of many diuretics which will be of assistance in such cases. Eliminating salt from the diet also helps those who retain water.

Starzmom 08-30-2009 08:48 AM

An excerpt from the book

Your simple guide is to eat only the foods previously listed. Remember, you follow these restrictions for a limited time, not forever. As examples, here are some foods not allowed: No bread, rolls or cake in any form. No vegetables, not even lettuce or celery.

No fruits of any kind, no oranges, lemons or grapefruit in solid form or in juices.

No medical “fillers” such as methyl cellulose which I’m sure doesn’t sound very appetizing to you anyhow.

No alcohol is permitted for the duration of the diet; no Scotch, whiskey, gin, or even the driest wines or beer. You can have these drinks in moderation, and your favorite foods in moderate portions, after you reach your ideal weight.

No ice cream, ices, sherbets or the like, no desserts.

No soft drinks containing sugar. You can drink and enjoy all the non-caloric carbonated beverages you wish, as much as you want. If you take a blindfold test, you won’t be able to taste the difference between sodas made with sugar and those made with non-caloric sugar substitutes.

No dairy products outside of the eggs and a few cheeses mentioned in the listing. No whole milk or cream. No sugar in the coffee or tea; use as much as you want of the non-caloric sweeteners, in liquid, tablet, powder or other form.

Don’t allow yourself even such seemingly small indulgences as taking a few candy mints, fruit drops, other small sweets or chewing gum while you’re on this diet. The reason is that you may well be one of the many persons who cannot metabolize carbohydrates properly. Even the relatively small quantity of carbohydrates in a candy mint or stick of gum seems to be converted into fat in the system rather than burned up for energy or heat. The slight amount disturbs the adjustment in the body whereby the functioning of the Quick Loss Diet burns up fat most efficiently.

The same applies to bread, cake, cookies, jelly, cereals, noodles, alcoholic beverages, or any of the hundreds of products which contain the slightest amounts of carbohydrates. Don’t eat even a tiny cookie or sip a small alcoholic drink or you’ll throw the entire reducing process out of kilter.

In short, if a food is not on the listing, and you question whether or not you’re allowed to eat it, the answer is “No!”

Most of my patients haven’t found the restrictions too hard to handle because they realize that they can indulge in such foods and drinks in moderation once they lose their excess weight. They know, as you will, that you go on this diet “for a limited time only”.

Susan$$ 09-01-2009 11:51 PM

Hi Starz'

This is wonderful to read. I posted a sticky asking for this some time ago but no-one actually came up with the goods. Well done you. More pls!:high5:


Starzmom 09-02-2009 05:37 AM

Hi Susan. Let me know what sections you're interested in...which diets etc. either here or on the September thread.:)

Starzmom 09-04-2009 10:30 AM


With the Quick Weight Loss method, followed as instructed, you will attain your desired or ideal weight. Now the problem arises, how can I keep my weight down? How can I prevent that dangerous excess fat from creeping up on me again?

The combination of varied Stay Slim Eating and occasional return to Quick Weight Loss dieting, if necessary has made staying slim a happier, healthier way of living for thousands of women and men. It can do the same for you pleasantly and practicably.

Make no mistake about this-you do not go back to the eating habits that made you fat before. You must keep watching your weight. The happy surprise is that the techniques which have resulted in your losing weight make it easier to maintain ideal weight.

Instead of going on an eating binge after the diet, as some of my patients might have expected, they discovered that they had lost much of their exaggerated desire for rich foods and overeating. You don’t have as much trouble fighting temptation because that driving hunger has diminished.

Furthermore the majority of my dieters, and most hopefully you too, realize that as dependence on food and meals diminishes, your other pleasures increase. You usually become more aware that there is greater joy in other activities, in work and in play, in awareness of the world around you, in the physical pleasures of walking, looking, seeing.

You’re often released from such irritations and chronic ills as indigestion, lethargy, resiritced movement, shortness of breath and other common symtoms of overweight. (Note well however that while weight loss is a great aid, it is not a cure-all. Any continuing aches, pains or irregularities should mean a visit to a doctor without delay lest you by-pass urgently needed treatment for some ailment not due specifically to overweight.) Not the least reward you can get from this reducing is the surge of pride in your proved willpower. These all-important assets, plus your now habitually decreased appetite, help you form the habit of effective Stay Slim Eating that keeps your weight down. You also keep benefitting from the Quick Weight Loss method for the rest of your life by using it intermittently when necessary.

Starzmom 09-04-2009 10:45 AM


This is primary advice to put into effect to maintain desired slimness. Get on an accurate bathroom scale unclothed the first thing every morning as surely and regularly as you brush your teeth before breakfast. “The horridest of horror tales…is often told by bathroom scales.” Any time you see that scale mark 3 pounds more than your desired weight, consider it more serious than if your thermometer showed 3 degrees or more over your normal temperature.

If you climb past that limiting 3-pound number, don’t tell yourself that “I’ll go easy next week,” or “I’ll take it off after awhile.” Take it off now. Starting that day or the next, go back on the Quick Weight Loss Diet for a week.

Fundamentally, your Stay Slim Eating from now on will depend on calorie-counting as specified in this chapter. However, the big difference between this method and usual calorie-counting on “balanced dieting,” as urged by others is the combination with the Quick Loss method. This is of utmost importance: This combination is the crucial asset which turns past failures into future success. That vital variance is why most of my patients have been able to maintain their ideal weight year after year.

tattoo_girl 09-04-2009 10:04 PM

this was great!

tattoo_girl 09-04-2009 10:04 PM

where can i get a copy?

Susan$$ 09-05-2009 12:53 PM

Starz - all the best of luck with your diet!
Hi Starz,

Thanks for more - you rock and I am rooting for you to get to your perfect weight.....As for specific sections, well I have no idea what is in the book so I cannot say.

I tried to get the book myself but the shipping costs was huge - I live outside of the USA!

You are very cool - stay on the wagon hun' :shake:

Starzmom 09-06-2009 05:26 AM

Try Abe books online.

Starzmom 09-07-2009 11:04 AM

book excerpt-----------------------------------

1. Determine what your daily calorie intake must be according to the “weight and daily calorie table” in chapter 3. For example, if you’re a woman 5’4” tall, your total is 1,440-1,800 calories daily to maintain desired weight of under 120 pounds.

2. Start at once to get the habit of referring to the calorie tables on following pages to regulate your daily calorie intake.

3. Count the calories of everything you eat during the day, starting from your first food. In the beginning, write the figures on a slip of paper you carry or keep handy, and keep a running total. Stop eating for that day when you’ve reached the permitted amount. You’ll find that soon you plan your day’s eating automatically so that you apportion enough of your calories for when you want them most, at dinner for example.

4. If you must exceed your total one day (because of a special dinner, for instance), deduct the excess from your next day’s calorie total. Even if you must go on the fasting diet (chapter 8) the next day to reach your two-day average, do it-you’ll be helping, not harming yourself.

5. If the scale indicates the 3-pound overweight danger signal by the end of the week, go on the Quick Weight Loss Diet for the next week, or for 3,4 or 5 days.

6. Then, after the Quick Loss interval, you start again with step 1 in this listing. You’ll probably find to your intense gratification that the more often and longer you practice this combination, the easier it becomes for you to maintain your ideal weight.

kelfgg 09-09-2009 06:52 PM

wow! I never read this much on it! It actually makes a lot more sense to me now and I feelmore comfortable about it. The only two things that I question are these: Is it really a good idea to drink lots of diet soft drinks...he says you can haveunlimited quantities of those. and i think it would probably be okay to notbe as strict on the fat AS LONG AS the carbs are kept at >5.

Thanks for posting this though! I think I'm gonna go look for the book online : )

LJB 09-10-2009 07:32 AM

Thank you, Starzmom!

This should be a sticky! Very helpful!

LadonnaD 11-07-2009 08:18 AM

Thank you for posting this! Does anyone have the recipes saved? The link no longer works.

Thanks again.

aleriaaa 12-03-2009 11:33 AM


martiangurll 04-02-2010 11:05 AM

say cheeze
Unlimited amounts of cottage cheese (even though it has some limited carbs)? Does this really work?

Can you contrast this diet to the Atkins?

I could definitely work with a diet that allows unlimited diet soda, unlimited cheese and no calorie counting...:o

aleriaaa 01-04-2011 07:54 AM


milo_juniper 01-10-2011 09:39 PM


Originally Posted by aleriaaa (Post 14230821)

Thanks for the bump, Aleriaaa! After reading this, I realized that I've been chewing a lot of gum...whoops!

Sensible 01-11-2011 02:03 PM

I thought no calorie jello was allowed too. I don't see it in the list.

aleriaaa 03-29-2011 05:51 AM


momtocj7mea 03-29-2011 08:16 AM

But wouldn't sugar free gum be ok in moderation??? I sure hope so cuz I am a gum addict, always have been.

Cyone 03-29-2011 11:51 AM

This was such a help when I originally had did this diet I actually had the book but had forgotten a lot great info!

aleriaaa 04-17-2011 10:02 AM

bumped again.. This is good stuff!

SillyErin 03-12-2012 11:36 AM


(HI AL!! Where have you been?!?!?)

I'm ready to shake some Stillmans again!!

LadonnaD 03-13-2012 12:13 PM

I'm back, too!! :laugh: Been Stillmaning for three days--down three lbs! :clap: I've also added two things to my menu:

Hellman's Parmesan Chicken, using the fat free mayo (google for recipe)
And paremsan crusted tilapia!

foxylady 03-28-2012 07:54 PM

Chewing sugar free gum will take you out of ketosis. That's what true Stillman's is all about.

The difference between Atkins and Stillman's is: Atkins you are allowed fatty meats. Stillman's: NO fat. Also, Atkins... low carbs, such as lettuce, salads, etc. Stillman's: NO VEGGIES.

Hope this helps clarify a few of the differences.

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