Well, my rules are simple, I make a choice each day, I pick one from the following:
N/Flour whole grain bread, about 11 carbs
A small potatoe at dinner
3/4 cup brown rice at dinner
High carb veggie like squash/fresh corn/ carrots.
It's all about controlling serving sizes
As well each day I eat 3 servings of fruit, But I consider a 1/2 pear, apple, peach ect a serving.
This is how I have been eating for going on 8 weeks and I stay between 138-140, Never over yet 8>)
AS for sugar, Nope it's just has no place in my diet, as well I have no plans of ever re- introducing pastas or any white flour products.
If I'm in a situation where a dessert is expected to be part of a celebration, I take only a teeny serving, just enough to say I had it, so far this works for me.
Just last night I had this conversation with Hubby how I really could care less about dessert, But by God don't take away my No sugar chocolate!! I have a piece everyday with my afternoon coffee at work, one of those small bars does me about 3-4 days. 8>)
Hope this gives you some ideas.