What it basically is, is no sugar, no flour (white or wheat) no rice, no fruit, no bad fat foods. So what you can eat is fish, lean meats, eggs, cheese, nuts, green veggies, peppers, etc. You can eat as much as you want of those items, within resonable standards. I ate 2 eggs cheese salsa and tomatoe juice for breakfast. Snack cheese stick lunch lettuce, peppers, onions, olives, cheese, tomatoes, chicken breast, oil vinegar. Snack Almonds or pistachios Dinner some kind of meat or seafood, ie chicken/turkey or salmon/tilapia. Some veggies IE asparagas or brocolli, or stir fry, and a big spinach salad w tomatoes onions portabello mushrooms oil and vinegar. snack sugar free jello/pudding, and cottage cheese. I excersized three times a week, and in 2 weeks I went from 215 to 202. 22 pounds to go!