You can acually have Full Fat Dannon yogurt, drain the yogurt in a reusable coffee filter (fro 24 hours) and then once you have a cream cheese mixture, add a SF syurp to it and you can enjoy 8oz a night and its great for Yeast Burn off. I lose weight very well on it. Others like me really believe it helps with loss. It's about 4g carbs per ½ cup. Enjoy!