Yep, I had looked at that one too. Nigel Denby is a good one and he uses a traffic light system. Patrick holford's cookery book has an easy to understand overview and the recipes are good.
Simply put, to achieve weightloss;
Eat three small meals and two snacks.
Portion sizes are very small. Either weigh or use cupped hand.
Avoid bread, potato, pasta, rice as far as possible. Substitute with rye crackers, oat crackers, quinoa, couscous.
Eat fish, chicken, turkey. Reduce red meat.
Eat leafy green veg. General rule is to eat anything that grows above the ground.
For fruit, choose berries or apple and pears, kiwis.
For snacks. Fruit or oat crackers with hummus or peanut butter( very little!!)
Water!!!! A must! Drink 3 litres over the course of the day.
In weightloss phase alcohol must be avoided otherwise no losses.
If you follow this you will not feel hungry after the first couple of weeks. Try to view this as a plan for life.
I have successfully maintained TFR losses for a year now and have lost another 39 pounds using GL.
I never feel hungry unless I have started eating sugary or carb rich foods. I really notice the difference if I have much of these foods.