We don't count anything. We've just cut way back or out of bread, pasta, junk food. We have ham and cheese omelets for breakfast which keeps hunger away. Small lunch with Greek yogurt, nuts, lunch meat and cheese wrapped in a tortilla. Meat and veges for dinner. We started in December. My husband has lost 40 lbs, my heavy son has lost 25 lbs, I've lost 20 lbs and my skinny son has gained a couple of needed lbs.