It was super easy! (if you call changing bad habits at 68 easy, lol!) I got rid of everything “white.” That was the way one of my neighbors put it. No white rice eat brown rice, no white pasta, eat brown rice or quinoa pasta, no white potatoes, eat, rose potatoes. I cut down on my carbs. They had gotten a little out of hand. I had higher protein. For example, in the morning I had eggs.(with low fat/low lactose cheeses like Munster) whole grain toast with avocado, a piece of fruit maybe a slice of turkey bacon; for lunch I had quinoa brown rice, pasta with veggies and olive oil sprinkled Parmesan/feta pieces of chicken or a ham sandwich on whole-grain bread with grilled cheese, tomato, carrots, and cucumber on the side, for dinner a nice size piece of salmon or cod, deli, chicken, lean pork or lamb with a side of brown rice, pinto beans (I eat a lot of beans), some microwaved or steam veggies like zucchini, broccoli carrots) ; I do flavor my food with a variety of condiments. I hate bland food. I like silk soy milk, the 8 g protein one and I’ll have a cookie with it or I’ll have a bowl of yogurt with banana blueberries or strawberries. I love melons. Rinse and repeat! I have coffee with silk creamer in the morning and lactose free half-and-half and I like seltzer waters and diet five mango cranberry water down or cold brew tea and at dinner I’ll have a touch of wine