I started this diet when a little over a year ago. I weighed 355lbs. as s 38 yr old male when I started in August of 2016, and today I weigh 190 lbs. I lost 165 lbs. in 14 months. This is how I did it. Diet: Oatmeal Veggies (carrots/mushrooms/squash/etc.) Smoothies (frozen banana or pumpkin w/ 1/2 cup nonfat milk and 1/2 cup water w/2 tspns coffeemate powdered dairy creamer.) ..and more Oatmeal Water (w/no calories flavored sweeteners) The ingredient that most helped was the sweetener "Stevia". I use lots of in my Oatmeal and Smoothies. It has no calories and tastes fine. You could use any no calories sweetener though. Once a week I would have a can of tuna mix in in with a salad, no dressing. Things I cut out of my diet: Sugar Meat (fish excluded) Sauces (soy, dressings, mayonnaise, etc.) Fluid's with calories Exercise: Walking (two times a day, gradually increasing in distance) I started with 1/4 mile walks, today I'm up to 4.5 mile walks, twice, daily. The one thing that helps me the most with keeping this walking routine is my dog. My dog never fails to tell me exactly when it's time to go for a walk and will persist until we go. My dog is basically my personal trainer. So, that's how I lost 165 lbs in a year.