hey there, welcome to the forum
The diet itself is in two stages. The first stage is called the fat attack fortnight, a 2 week period designed to kickstart your diet and give you results to give you that motivation to keep going. On the FAF you reduce your calorie intake to 1200 calories a day which is broken down into
Breakfast - 200 cals
mid morning fruit - 50 cals
Lunch - 300 cals
mid afternoon fruit - 50 cals
Dinner - 400 cals
3/4 pint of milk (for on cereal, in tea or just drinking) 200 cals
When you join you'll get the FAF booklet which has a list of food/meal suggestions for each main meal.
Then the second stage is around 1500 cals, but depends on your weight and age (mine is around 1680 cals). You increase your lunch and dinner allowances, plus get a 100 cal treat and a 100 cal of alcohol a day. You'll get a second booklet which will give more meal suggestions plus recipes etc.
However, best rule of thumb is to stick within your calorie limits, but don't under eat, and, besides your 100 cal treat, just stick with less than 5% fat in foods, besides oily fish (which should be eaten once a week).
It's kind of calorie counting but not, if you stick with the meal plans, and there are a fair few so at least once you get used to the quantities you'll probably find you'll just adapt your own recipes to suit.
Good luck with your first class
