The Start Here Diet

The Star Here Diet is a diet that follows three simple steps: “Dive inward,” “uncover your hidden foods” and “move a little.” The diet includes recipes and was created by Tosca Reno, an internationally know nutritionist, weight-loss expert, fitness guru, motivational mover, and bestselling author of her “eat-clean” franchise, which sold over 2 million copies.

Tosca Reno knows what it is like to be heavy. She was once 70 pounds overweight and hid behind her baggy clothes and evaded photographs. She put herself last and her family first causing her to sacrifice her health in the process. Tosca wants to share her transformation by letting you in on her secrets. Tosca’s transformation culminated with her modeling a bikini.

A fit woman with very sexy abdomen wearing white spandex with a tape measure wrapped around here waist

The Start Here Diet Fundamentals

Tosca in step 2 suggests that all followers of her diet identify and remove all the hindrances to losing weight, which are the hidden foods.

The Start Here Diet emphasizes that hidden foods are truly detrimental to your diet. Examples of hidden foods that must be eliminated are cheese, dips, ice cream, sour cream, butter, bagels, cakes and other baked goods, cereal (especially high-sugar cereal), cookies, crackers and chips, muffins, white bread, rolls etc. French fries, fried chicken, fried onion rings, deli meats – from salami to bologna, maple turkey or ham, prepared foods, brownies, candy, bottled salad dressing, creamy sauces, ketchup, mayonnaise, beer, energy drinks, fruit juice, liquor, soda or pop, sweetened coffee and tea drinks, wine, frozen dinner entrees (especially those high in sodium) and protein or energy bars. Note that high sodium foods encourage further food consumption, a very undesirable event.

In general, on the diet you’ll eat carbs, protein and fat in the proper balance. The proper balance of these macro-nutrients is 30% fat, 30% protein and 40% carbohydrates (20% leafy greens, 20% whole grains and fruit) each day. You’ll have to count calories to do this but that isn’t too difficult to learn.

The book also details which foods to enjoy in moderation and which foods to eat in a limited quantity; these are besides your hidden foods, which shouldn’t be eaten at all.

Recommended Foods

Fruits: apples, bananas, berries, cherries, kiwis, lemons, limes, mandarin or navel oranges, peaches, pears, pineapples.

Vegetables: asparagus, bean sprouts, cabbage, carrots, celery, corn (Fresh or frozen), cucumbers, eggplants, frozen peas, grape tomatoes, kale, leeks, lettuce (romaine, Bibb, or red or green leaf), mushrooms, plum tomatoes, red and green peppers, red onions, scallions, shallots, spinach, sweet potatoes, yellow onions, zucchini.

Herbs: basil, chilies, chives, cilantro, coriander, flat-leaf parsley, garlic, ginger-root, mint, oregano, rosemary.

Raw Nuts and Seeds and Dried Fruits: almonds, cashews, dried cranberries, nut and seed butters, peanuts, pinenuts, pumpkin or sunflower seeds, raisins.

Grains: Arborio rice, brown rice, bulgur, flaxseed, oat bran, quinoa, rice noodles, rolled oats, wheat germ.

Dairy: butter (organic preferred), cottage cheese, eggs (free range preferred), milk, Parmesan cheese, yogurt.

Meat and Fish: chicken breasts, flounder or tilapia fillets, lean ground beef or bison, lean ground chicken, lean ground turkey, salmon fillets, shrimp.

Legumes: black beans, chickpeas, edamame, kidney beans, lentils, pinto beans.

Breads: Ezekiel bread, whole-wheat bread, whole-wheat or corn tortillas.

Spices: allspice, basil, black pepper, cayenne pepper, chili powder, cinnamon, cloves, ground, coriander, cumin, fennel seed, garlic powder, garlic salt, nutmeg, oregano, paprika, parsley, red pepper flakes, rosemary, sea salt, thyme.

Sample Start Here Diet Meal Protocol

Included in the book are 28 days of meals planned out for you to ensure your success. Recipes are included at the end of the book. If you want, you can do the full 28 days of planned meals and then on the 29th day, restart the 28-day protocol from the beginning. In addition, you may substitute foods into the daily meal plans given they are appropriate foods and in the right proportions (equal in calories). 

Day 1:

(* indicates a recipe)

*Pancakes; water and coffee or tea


Fruit smoothie with yogurt; water


Green salad with grilled chicken; water


 *Whole Roasted Chicken with Natural Pan Gravy and steamed and mixed vegetables; water

For a taste of some of the recipes from The Start Here Diet, click here

Exercise aka "move a little"

Tosca Reno’s third motivational strategy for her dieters is called “move a little.” For those not moving much per day it is especially important to taper into exercise. Weeks 1 and 2 on the diet are the beginner level, weeks 3 and 4 increase frequency and duration of movement and weeks 5 and 6 represent the highest levels of activity.

Activities are split into indoor and outdoor. Included in the book are activities you can engage in for the 6 weeks. You don’t have to follow them exactly but they can serve to give you ideas of what counts as “moving a little.” See the pop-under element below to get 3 days of the 1st week of activities.

"Move A Little"
Day 1

Early morning or midday: 15-20 minutes (indoors)

Sweep floors (10 minutes), Vacuum while holding in stomach (10 minutes)

Late afternoon or early evening: 15-20 minutes (outdoors)

Take an extra trip to the mailbox (5 minutes), Walk to the end of your driveway or up your block (10-15 minutes).

Day 2

Early morning or midday (indoors): 15-20 minutes

Wash the dishes by hand (10 minutes), Wash down the refrigerator (10 minutes)

Late afternoon or evening (indoors): 15-20 minutes

Climb up and down a flight of stairs twice (10 minutes), Arm extensions (10 minutes)

Day 3

Early morning or midday (outdoors): 15-20 minutes

Push a stroller or walker up the street, driveway, or block (20 minutes)

Late afternoon or early evening (indoors): 15 minutes

Put laundry away piece by piece (15 minutes)

End Note

A very reputable and renowned weight-loss expert, Tosca Reno, created the Start Here Diet. The diet should appeal to those that believe they can reveal the attractive physique they have underneath their current layers of fat.

It is to no-surprise that Tosca is paid to be a motivational speaker because her book pumps you up with the desire and drive to do something about your weight. The diet recipes aren’t too restrictive – for example, one recipe is for breakfast sausage and another for a sloppy Joe sandwich.


The Start Here Diet is a bargain retailing for $17.00 at Purchase it today!

› The Start Here Diet
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