The basic idea to this diet to to weigh yourself every day, so you're keeping track of your weight and where you are related to your goal weight. On days when you're over your goal ("fat days"), you should restrict what you eat. Eat only fruits, veggies, nuts and seeds (what they used to eat in Jerusalam back in biblical times). Exercising for an hour is also encouraged when you're over your goal.

Haggard talks about how weighing yourself daily is a good deterrent to gaining too much weight. The diet is easy to follow because you just deal with it day-to-day. If you're over your goal, you restrict your food and you do some exercise. If you're under your goal, you're free to do what you like.

People on the Jerusalem Diet are encouraged to lose weight slowly, just 1 pound per week. Also, Pastor Haggard encourages you to break unhealthy addictions like caffeine, cigarettes, and sugar. You'll be encouraged to eat right and exercise more.

There is a chapter in the book written by Gayle Haggard, his wife. It's a woman-to-woman discussion of how the Jerusalem diet can be applied to the specific needs of a woman. Gayle has a gentle approach where accepting our bodies is essential. She teaches that we have to be good to ourselves, our bodies, and our souls. Go for a long walk, do some gardening outside or get a massage. Reward yourself with things that feel good, instead of using food for this.