Here is the information from the table of contents in Bob Harper’s new book The Skinny Rules.  The Simple, Nonnegotiable Principles for Getting to Thin are as follows:

1. Drink a large glass of water before every meal.
2. Don’t drink your calories.
3. Eat protein every meal or stay grouchy.
4. Slash refined flours & grains.
5. Eat 30-50 grams of fiber daily.
6. Eat apples and berries every single day.
7. No carbs after lunch.
8. Read labels – know what you are eating.
9. Stop guess on portion size – get it right.
10. No more added sweeteners.
11. Get rid of white potatoes.
12. Make one day a week meatless.
13. No fast food.
14. Real breakfast.
15. Make your own food.
16. Banish high salt.
17. Veggies. Veggies. Veggies.
18. Go to bed hungry.
19. Sleep.
20. Splurge 1 time a week.

These sound pretty good.  I believe these are non-negotiable.  NOW, to get to it.