It is very easy make sure you get some oat bran i found it in the health organic section of the grocery store. I mix mine with a bit of water and mic it for 45 seconds use a cereal bowl cause it does grow 1.5 tbsp of bran with at least triple that of water then I add splenda and skim milk it is yummy and will keep you from getting constipated plain greek yogurt and splenda is also great I hate fat free cottage cheese so I do use 1% there my daily treat is a large skim sugar free latte what ever flavor of sugar free I feel like for the day . When in doubt eat chicken and egg whites just stay away from sausage and bacon.