hi-
I hope you look at the stickies and the CHEAT SHEET post here- it will help a lot.

I agree with everything Teri said- but to clarify the RM: the carbs portion can be anything, but it is limited to 1/3 of the main part of the meal. So it can be a complex carb, or a simple carb (sugar). I find that limiting simple carbs works well for most of us.
I don't use AS and don't use low-carb frankenfoods. I eat real foods and love this WOL.
Don't go crazy at RM and you'll be fine. Only veggies and protein at the other meals. |I'd also recommend cutting out snacks and trying to eat in a meal pattern as opposed to a grazing pattern. I do have a small snack most afternoons- like 1 ounce of cheese or a dozen almonds with water or green tea. But I am maintaining- but I always did this.

Welcome!