the best i've ever done was one called 50 million pound challenge. it was totally free & online you could keep a journal, print out the daily menu for a month, & a grocery list. all you had to do was to figure how much to buy of the items listed, ya' know like if more than 1 person in the house was on it. we tried to walk every day & if we didn't we would do some kind of activity for atleast 30 minutes & it counted as our exercise for the day. i lost 35 pounds from march to july. then fell off the wagon. wasn't too hard. lots, lots, & lots of veggies, lean meat, & whole grain pasta & bread & brown rice. no sugars or minimal amount. think i'm gonna try it again but need to keep in mind it's a lifestyle change not a diet!!!