Hi ChefTracy--I just bumped the "cheat sheet" to the top of the page for you. This (thanks to Zuleikaa) will tell you pretty much what is allowed, and everything else you will need to know, in order to get started. This will help you, I think, until one of the real experts comes along to answer your questions. I will tell you though--that I'm making meatloaf and mashed potatoes for dinner tonight.. I don't eat all the carbey foods at one meal--it just works better for me this way. So--for example--if I'm going to have potato, I skip dessert (which means I probably WON'T have the potato)
I sort of pick and choose my 1/3 carb allotment each day at rm. Some people can handle having it all, but it doesn't work well for me. It's a real learning process--as far as what foods and how much of them your body can handle, and still lose. But it definitely WILL work for you, if you decide to try it. Wishing you all the best...