Using Almased’s 14-Day Figure Plan is a great way to start, you can jump on board right away easily. Once on the program, you use any of Almased’s smoothie and meal recipes as you like. Click here to download the 14-Day Figure Plan. All 4 phases can be extended per the instructions in the brochure to extend the diet beyond 14 days for those who have to lose more weight. As you progress through the program, make sure to educate yourself on how to read nutrition facts label, how to measure your foods and understanding which foods are higher in fats and carbs. You can find plenty of nutrition resources on choosemyplate.gov. The more nutrition knowledge you gain, the more control you will have on your health.