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Well, you go at it in phases. Phase one is the most restrictive and is supposed to last for two weeks. I went three because I cheated with milk - couldn't give it up.
Breakfast - 3 eggs scrambled with low fat cheese and low fat ham mixed in or fried with canadian bacon on the side. Low fat cheese sticks (mazzarella) for a snack. Salad with grilled chicken on top and low fat dressing for lunch. Peppers and onions in the salad.
Low fat cheese for snack. Grilled chicken or turkey (cooked a turkey and ate leftovers for a while) along with a salad for dinner.
I would also eat romaine lettuce rollups for lunch - ham and low fat jarlsberg cheese rolled up in a romaine lettuce leaf.
Basically, tons of low fat protein. No bread (especially white bread), no rice, no pasta.
You can start to mix in fruit (cantelope, grapes) and some whole grain breads in phase 2. Brown rice is fine. Lots of vegetables. Bottom line, whole grains are fine for carbs. Anything processed in fine whiteness is bad. The theory being that it releases a ton of insulin which in turn takes care of the sugar spike, which causes a big sugar drop, which makes you even hungrier at which time you start all over again.
Piece of advice I wish I had when I started - exercise. Once I started to run, things became a little more regular (if you take my meaning).
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