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I would recommend that you invest in the Amazing Inch loss Plan book if nothing else, as it explains the diet and also takes you through the first 28 days, day by days with motivational hints and tips and also excercise goals (excercise is important on RC). Can buy from amazon or ebay for about £7/8 delivered.

Basically its calorie controlled low fat, so foods with less than 5% fat per 100g/ml. The first 2 weeks its 1200 cals, the second 2 weeks 1400. RC splits calories down as follows - breakfast 200, snack 50, lunch 300, snack 50, dinner 400, milk allowance 200.

Hope this info helps.

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