It is pretty straight forward - even if you don't have the book Just remember to eat as close to nature as possible. Best to limit the dairy as much as possible. I try to limit dairy to a tiny bit of milk in my tea - tried heavy cream and didn't like it. Go for the non-starchy vegetables - no limit to those. Maybe just go easy on the corn, pineapple and watermelon (depending on whether weight loss is a goal or not).