Dr. Ian Smith was on Anderson Cooper Live last week talking about his new book Shred the Revolutionary Diet. He emphasizes that keeping insulin levels stable (a low GI diet) is the key to losing weight and recommends four meals a day with 3 snacks. He boasts an average of 20 pounds weight loss in a six week period and two dress sizes.
Some tips he offered:
Weigh only once a week
Don't skip meals
Eat the heaviest meal at the start of the day
Change types of food frequently - don't eat the same thing every day (vary food in order to trick the body and rev up metabolism)
Sample meal plan is shown on his web site here and he recommends a minimum of 30 minutes exercise per day.
Looking over the meal plan it appears to be around 1,200 calories per day of healthy eating which is something we should be doing anyway - along with exercise.