What is nice is Spark is a wonderful program you can adapt to your needs.
You can get the information on line or purchase a book it is up to you and your pocket book.
I have done at least a hundred different food plans, diet plans, crash and crazy diets in my food history starting at 12 when the boys said I was fat... I've seen pictures, I was not fat.
Consistency has become my mantra... I learned it here at Spark People... www.sparkpeople.com/resource/motivation_ar