I've lost about 55# and it's been quite easy. Thankfully I can still drink diet coke. In a little plateau right now, but I get adjusted next week and that will fix that. I think I'm ok on spices right now as my wls dr happens to be right next to the nearest Penzey's to me:-) I just have to hunt down some chipotle in adobo sauce, which I think I can get in brighton.