I do exactly like the book says and ive done Atkins before. I eat omlette with veggies and add a bit of cheese or not cooked in coconut oil. Lunch most of thetome salad with chicken or tuna or other proteins. Supper meat n veggies. In the day I can use mayo...extra virgin olive oil...coconut oil...ceser dressing which has 2carbs no sugar... 2 black coffee...I do not cheat whatsoever... So that is my basic day. Oh and I do no that whatever I go as diet or exercise, I have one of them bodies/system that I have to triple the efforts.. just one of them.

cheers for inputs .