you can pretty much determine your own diet but I use an ancient WW hybrid of NO carbs ( except cereal) and loads of veg.
- Reduce your protein size. Grill or poach all food.
- Try to avoid adding fat (this is why i avoid carbs as i cannot resist it)
- Avoid cheese
- BLACK tea and coffee (tastes better anyway)
- NO snacking on biscuits or cakes, only snacks are unlimited fruit.
- REDUCE alcohol using the empty tum protocol
- DONT have takeaways.