[moltar]

That's great that you gave feedback to the publishers.

I am not sure, but I beleive this is a self-published book by Mike Adams aka The Health Ranger.

It also needs a section at the back where he puts his recipes in one place.

I agree! I'd make things a lot easier. On the other hands it let me explore the food galore and really learn what is in each food item. Especially pre-packed/canned stuff. If it just said "ya, it's ok to eat this and that", then I'd probably never take the time to read the labels and ingredient lists.

That time in the begining where I had to read ALL the nutritional value info and ingredient lists taught me enormous amount of info. I'd look-up unknown substances online to see what it is. And it also taught me what's in each food. What it is made of. That sort of awareness puts the whole eating process in a different perspective. I don't just consume food anymore, I actually pick and choose things that are good for me.

The think I think is good about the diet is that it really makes you see how many calories you're consuming.

For sure! That too! This one was a biggie for me as well. At first I had to measure everything. This was kind of annoying. I bought a scale so I could weight-out foods (oats, nuts, seeds, etc...). I had no clue about how much of anything to consume. And it was overwhelming. Eventually thought you get used to this, and just like he says in the book, you can just eye it out. Especially now, when I am at my desired weight and I am actually overeating to gain muscle mass, I don't even pay attention that much to how much I consume. I am subconsciously aware of it.

Do you think yoghurt is a protein meal?

I dunno... Depends what it says on the label Check Nutribiotic protein (rice), and find yourself some good protein bars, you can also drink soy milk (i know it's not mostly protein, but there is a lot), I also ate fish (even thought I was a veggie, this was an exception that I made, I ate Salmon only). Not anymore. Now I just drink a lot of protein drinks.

Oh, and how long did it take you to lose the weight? Did you notice a difference straight away?

Well, I precisely calculated my calorie intake and lowered it to 1,500/day (normally I eat ~ 2,000-2,500, at the moment I am gaining and eating ~ 3,000). So at 1,500 I was shredding 2 lbs/week steady. I hit a plateau at the very end, which was a little frustrating, but I was very close to my desired weight.

I only had a little buldge left in my bellie. Which actually is very difficult to get rid of with diet alone, you need to do a lot of cardio. Said that I also went to gym almost every day, but I never did cardio, I only did free weights. If you do cardio, you might see better results. But experts say that you should not loose more than 2 lbs a week - you migth drive your body into think "scarcity" and it will start storing the fat again, instead of burning it.

Also a good suggestion is you are loosing weight. Keep a log journal (perferable daily) of your weight. Also in the begining I actually wrote down everything I ate during the day, including nutritional information, so that I could actually track the amount of food I consume. I also took pictures of myself, just after shower. I took them regularly, but not every day. When I layer them on top of each other in Photoshop, I can actually see the difference! This is a huge motivation for when you really need it! Especially looking back at your old pics