You should feel full (not deprived) and should be able to continue your normal activities, including eating away from home or entertaining friends.
Try to increase your physical activity. Moderate exercise, such as brisk walking for 30 minutes, at least five times per week is suggested.
Reduce your intake of sugary and processed foods such as fizzy drinks, sweets, chocolates, biscuits, cakes, pasteries, white bread, white pasta, white noddles, white rice.
Don’t beat yourself up if you stray from the path. This is a program that you can use long-term