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
Sing to the Lord a new song, for he has done marvelous things:... Psalm 98
Therefore we do not lose heart. Though... we are wasting away, yet inwardly we are being renewed day my day....So fix our eyes not on what is seen, but on what is unseen. for what is seen is temporary, but what is unseen is eternal
2 COR 16-18
Doing nothing is the most perfect form of action, when I do nothing there is nothing left undone and there is nothing left to do.... The Way by Lao Tse