Time: from the first to the sixth day.

Main food: one bowl of cooked whole brown rice, seasoned with one teaspoon of gomasio. Cook rice in twice as much water than you usually would. It will take approximately 40-50 minutes to cook-out all the water.

Side foods:
• Vegetables: You may add a small amount of any variety of stir-fried vegetables to the rice. Cut vegetables into thin, bite-sized pieces, then stir fry in hot vegetable oil until done but still crunchy. You may use any variety of vegetables - carrots, broccoli, onions, cauliflower, cabbage, asparagus, beets, mushrooms - but use only 2-3 kinds at each meal.
• One cup of miso soup w1th each meal. To make soup. use one teaspoon miso to 1 cup boiling water. You may add any stir-fried root or leafy vegetable to the soup, but only 1-2 tablespoons total.
• Seaweed: You may have one tablespoon seaweed per meal. There are several kinds available: nori, arame, kombu. wakame are a few. Nori may be sprinkled onto rice or soup. The others should be reconstituted first by soaking in water overnight. To cook seaweed, diceit and stir-fry in oil.
• The meat of a white fish, fresh water fish or very tiny fish eaten whole. You may use tuna, sardines, or mackeral, but no more than one sardine or comparable portion of other fish.
• One umeboshi plum with each meal. Try to make the plum last throughout the meal. If it's too salty, rinse under tap water.

Meal Times:
Twice a day. All foods described above.

Drinks:
Clean, natural water. about two cups per day.
Fresh vegetable juice, one 6 ounce cup per day. Use carrots as a base and mix with either celery. cucumber, cauliflower or broccoli. If you don't have a juicer. you may substitute
V-8.

Massage:
Use a dry cloth, or just cold water. or a bath brush (stiff. like a vegetable brush); or take an alternating hot and cold shower, then briskly rub yourself down with a dry towel - really stimulate the skin.

Excerise:
Once in the morning and once in the afternoon, depending on your strength and condition.

Time: 7th to the lOth day.

Main food: 75% of the amount of rice consumed on day one.

Side food: same as step one.
Meal times: still twice a day.
Drinks: Same as step one. Watch the condition of the urine. If it is too much or too frequent, reduce the amount of liquid.
Exercise: same as day one.
Massage: same as day one.

Time: 11th and l2th day.
Main food: 50% of rice consumed on day one.
Side food: none, except one umeboshi plum per meal.
Meal Times: still twice a day.
Drinks: same as step one.
Exercise: same as day one.
Massage: same as day one.

Time: 13th and 14th day.
Main food: 25% of rice consumed on day one.
Side food: none. One umeboshi plum per meal.
Meal Times: twice a day.
Drinks: Water and juice are still the same.
Exercise: same as day one.
Massage: same as day one.

Time: the 15th day.
Main food: Cook 25% of the rice consumed on day one. Strain the rice retaining the liquid.
Discard the rice and eat only the rice soup.
Side food: none. One umeboshi plum per meal.
Meal Times: twice a day.
Drinks: No more than two cups of water. Juice is the same. Watch the amount of urine and
consume your liquid accordingly.
Exercise: same as day one.
Massage: same as day one.

Time: the 21st day.

Main food: One bowl of whole rice soup from 25% of rice from day one.

Side food: none. One umeboshi plum per meal.

Meal times: twice a day.
Drinks, exercise and massage: same as Step Three.

Time: 22nd and 23rd day.
Main food: 25% whole rice twice a day. One umeboshi plum per meal. All else the same.

Time: 24th to the 26th day - three days.
Main food: 50% rice twice a day. One umeboshi plum per meal. All else the same.

Time: 27th to the 3lst day - five days.
Main foods: 75% rice twice a day. One umeboshi plum per meal. All else the same.