I can never follow anyone else's plans, but I think this is a good list. I drink milk, which might be called drinking calories, but not sugary drinks.

And I do eat potatoes. I don't think there's anything wrong with them as food and I am reluctant to give up a natural starch. The potato rule, the rule about not eating carbs after lunch, and the rule about one meatless day a week are probably aimed at dieters rather than maintainers, because they are essentially irrational--they transfer responsibility from the self to the rule. The portion-control rule should cover eating potatoes, carbs, meat. If we want to eat them we can, as long as we know how much we can manage. The rules about refined grains and flours are not irrational, because there's enough research to show they can damage us, in whatever quantity.