I would like to pass on a web site that has a great introduction and it is along the same lines of the BFL program as for as what you need to eat and what will make you fat....of course they want you to buy their product in the end, but the info is very good....I found out that a lot of my own problem is "Food Knowledge" ...The things I was eating where actually spiking my "Insulin Levels" to an unhealthy level....and some of the foods I thought where helping my efforts where actually harming them....Check it out and the "info is free."  www.thedietsolutionprogram.com....John