Post #1 in that link has all the rules...i have the book but it is quite simple, like the original 1972 Atkins rules. I haven’t re-read the thread but remember a stumbling block for me was going back to "non-fat" dressings. After eating honest healthy olive oil, the chemical stew sold as non-fat anything was hard to swallow. Another newer LC and LF option similar to Stillmans is Dukan diet.