Been going to Curves for 8 months, and since starting the diet 3 months ago - have lost 45 pounds. There are no extra costs associated with any diet classes Curves may host, like their 6 week challenge. You pay the $$ a month to go as many times to as many things that club offers.

About the shakes. The Curves brand shakes are indeed tasty - however, they are a tad on the pricey side. The specifications for a suitable substiute protein powder given in the book are as follows: make sure that per serving, the mix has fewer than 8 carbs, and there are at LEAST 20 grams of protein per serving. This is because your average glass of milk (8oz) has 12 carbs. 12+8=20 "cancels" out the the protein and makes it a free food. As long as you are taking vitamins or a multivitamin like Carbsmart - the difference between a shake and a pill or just a Curves shake - is negligable.

I know that sounds bogus - free foods. But it is truly effective. There is a free foods list available at the curves international website. It is all veggies - which keeps things low to start out - and since they are all full of fiber, they are good picks to start out. The only free thing that isn't a veggie is the shake. However - from personal experience, the protein shake is NOT a free food if you do not excercise. Of course Heavin recommends his Curves workout 3x a week. Even if it is something else entirely, the excercise itself is essential. Particularly resistance training. The Protein shake helps build up muscle tone along with the workouts. Without the resistance training - all the amino acids and low carbing in the wold will just stall you on the shakes.

If you want milk - try Hood Carb Countdown. It is Atkins approved and has only 3 net carbs per 8 oz serving. They replace the lactose with Splenda. It tastes different - but since it is REAL milk - it is definately closer to a moo cow flavor than soy or any other substitute. After drinking it a week or two - I wouldn't be able to tell it apart from regular milk unless you gave me a glass right next to it. The best part for your chocolate needs is - it comes in chocolate flavored! SKim, 2%, whole and chocolate, and its been out long enough, most Kroger/Dillons etc, and WalMart supercenters have it.

Phase 1 (induction) of Curves is almost exactly like Atkins - and indeed it does NOT include fruit. Phase 2 (similar to OWL) does however reinstate berries into the diet.

For cereal - there are the atkins variety which are nice and low - but if you can afford 9 carbs for breakfast look at the new types coming out. There is a version of Total and also two Carbwell cereals that look like cheerios to me. I haven't tried them yet - but they are also widely available at most regular grocery stores.

For a real chocolate taste - Ross chocolates are unbeatable. they are 1oz portion little buggers so you don't get carried away. They sacrifice a couple of carbs against your total in the name of amazing flavor! The bars run between 2-3 carbs a piece and come in 10 different flavors - including a smashingly good white chocolate! Do a google search for Ross chocolates and check out their website. They are decently priced and well worth it. You might check out a well stocked WalMart Supercenter as well - I found 4 varieties at mine - if you want to test the waters before making the plunge. I also noticed no adverse gastric affects, tho that may be personal.

There are two principle differences between Atkins and Curves that must be mentioned. (1) Curves is not a forever diet. When you reach your goal weight and enter phase 3, maintenance, you diet only as needed (this apparently is about once a month once your metabolism has adjusted). This appeals to me because no on wants to diet forever. Atkins may be a way of life, that I do not deny. The cost is difficult at times for low carbing however, and I feel that it is more important to remember and learn the nutrition lessons of low carbing as I reenter the real world of food (high fiber, low/no sugar, healthy veggies, plenty of protein, etc). In this way - if you eat sensibly for the most part, when your weight does respond, you know how to drop back into Phase 1 for a day or two, instead of spending the rest of your life counting carbs. I love low carbing, what it does and how healthy it is. At the same time - I would prefer to be a good student and take the lessons I've learned and see them put to practice. So - while Low Carbing can be a WOL, in Curves, it does not have to be. you can have your life back!

(2) The primary factor to remember while doing curves is: Atkins, Protein Power, etc, counts NET carbs. Curves, however, counts TOTAL carbs. Either way will effectively work. 20 net or 50 total is going to come out about the same if you are eating high fiber, healthy carb foods for the total. Do not look at the Curves diet plan and think that eating 40-60 net carbs will effect weight loss. I did. It messed me up for nearly a month before I discovered the problem. In general 40 - 60 total effected 25-35 net.

You can follow the premise of Curves permenantly - but tha isn't the idea. You can do Curves using Net carbs, only if you acknowledge the aforementioned cutback in number.

I love having my shake every day, my Hood milk, and my free foods with a free food salad. Its just like cheating - but it isn't!

Hope this is helpful to you!