First of all, the diet is called LOW CARB, not NO CARB. That means it is ok to eat some carbs. Guidelines for the daily intake vary from 5-50 g carbs. I usually eat no more than 20 g a day and that works for my weight loss. Others claim that they get sugar cravings and stop losing weight if they eat more than 5 g, so I guess it is very individual. Personally, I am happy that I can eat a bit more because I would not want to miss the veggies and the milk in my morning coffee. However, you should stay away from starchy foods like potatoes and carbs based on white meal. Of course, sugar is a no go!