I am new here too. I am taking a 50+ multi vitamin, 1000mg of vitamin c (500 twice a day), Pepcid twice a day and biotin 1000mg once a day, all required by the surgeon prior to surgery coming up in may. I am eating a lot of veggies and have cut out bread, crackers, chips, popcorn and no sugar. I have lost 11 pounds in about 8 weeks. I can only exercise a little due to two previous back surgeries but I have a good outlook on the program. yogurt is an acceptable form of protein, I use oikos triple 0 and it is great. it does have some sugar but no added sugar. good luck and enjoy the journey.