two egg white dliets, fruit and maple oatmeal and 1% milk. at lunch i would have bacon ranch salad and at dinner i would have meals. i started noticing results after 30 days. anything you want in moderati moderation? absolutely. let me ask you here. a couple things we should fill in. this guy was kept to 2,000 calories a day. students put this together. he walked 45 minutes a day, neither of which he was doing before. is it a surprise he lost weight? no, 2,000 calories, he walked 45 minutes. he adhered to the recommended allowance of carbs, fat, he put himself on a healthy diet. it doesn t matter what carb. it sounds like he ate the healthy food choice options. i think the risk here is people would think they could eat anything that they want at any time and not change anything else but he changed two things.