I lost weight on my own by cutting out sugar and flour, 50 lbs enough to change my diagnosis from diabetic to not diabetic. Just by following those two rules and no others- and I can exercise very little due to medical conditions I got rid of sugar cravings which were ruling my thoughts, gaining weight constantly and being miserable. I did go through detox symptoms at first- headaches and fatigue but by eating 3 healthy meals I felt much better. Now I have gained 10 lbs back by sneaking sugar and then flour back little by little and am anxious to reboot with this plan. I didn't have to write down carbs, calories, etc because everything I ate was healthy and satisfying. Highly recommend.