I started the South Beach Diet about a month ago at my doctors request and have lost about 10 lbs. I always start off my day with a teaspoon of Flax seed Oil. Once I got the dog fed, and hubby off to work, I had one piece of sprouted fiber toast, 1/4 cup egg replacer cooked in 1 tsp. of olive oil and I put 1 tbsp. ketchup on top of the egg on toast. I also had a cup of rooibos tea (decaff) with no sugar or milk