I have been doing this diet for 5 months. Lost all my goal weight plus more, never going backwards. I don't have the experience of the others on here but for me what works is no snacks whatsoever. I have 3 meals a day and sit down and eat really slowly. If I do this I tend to find that I want to stop eating early. Meat is very dense so it takes a while to catch up. I use all the fat mentioned. I add coconut oil, coconut cream and clarified butter to my coffee instead of cream. Also if I feel a bit tired or low on energy before dinner then I have a spoon of coconut oil. I add fat to soups and veggies too.