| | 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 |