If you want to lose weight in the quickest, safest way, then you follow the total meal replacement...(3 shakes a day for women, 2 shakes a day for men) plus gallons of water/black tea or coffee...AND THAT IS ALL!!!!! If you want to lose weight slowly.........go the other route. I know for me, I wanted the quickest results, found it totally great that I didn't have to measure/cook anything for myself, so it was SO easy. No hunger, after the first 10 days or so.....