| Foreword | p. xi |
| Welcome | p. xiv |
| The History of Heft | p. 3 |
| The Science of Skinny | p. 44 |
| Motivational Tools | p. 153 |
| Preface | p. xvii |
| The Foundation of Weight Loss | |
| Your Four Week Plan | p. 96 |
| Week Five and Beyond | p. 145 |
| How It Works | |
| Understanding Sugar Calories | p. 88 |
| What's Next | |
| When to Add More Sugar Calories | p. 163 |
| Comparing and Contrasting Popular Diets | p. 203 |
| Resources | p. 229 |
| Bibliography | p. 245 |
| Glossary | p. 235 |
| Bonus Material | |
| FAQs and Motivation Tools | p. 217 |
| The Food Lists | p. 168 |
| Acknowledgments | p. 253 |
| Forget to Exercise | p. 193 |