Scoobydoo, I stayed strictly on the phase 1 for the 2 weeks. Have continued to leave anything white out of my diet. You can have wheat bread and things like that. SaraLee makes a very good bread now that only has 9 grams per slice..even came out with a white bread recently that is the same. When I want a glass of iced tea, I use Splenda to sweeten...NO SUGAR! After the phase 1, as you know, you can add different things to your diet. I indulge myself to a good meal out with my husband now and then..that don't hurt a thing. I haven't gained back any of the weight by doing that!! Good luck to you and let me know anytime I can help!!