I eat my 2 cups everyday at RM. That's what your supposed to do. This feels you up so you won't overeat on the rest of the meal.And leaving off the veggies is not good. You need the fiber. Complex carbs and sweets make you hungry . So if you leave out in order to eat the other foods then you won't lose on this diet. Read the section on Freguency of meals in the OPTIONS. If you aren't losing or doing the diet right , it will never work. And If you don't do some or all of the options it won't work. I do the exercise option , the meal frequency, the Gft chromium options and it works for me . I have lost 1 lb a week without fail since i started and without guilt. Hope this helps. Wawtigress