I can tell you what I did when I got off and it seems to work for me and its easy for me to keep with it. I have been able to keepthe 20LBs I lost off since my first cleanse back in Sept. I was so ready to eat I started with the vegtable soup the first day. A little at first and I had no bad effects. Once I was back to eating a normal diet I tried to stay away from anything with white flour, refined Sugar and milk products. This seemed to work for me. I could eat rice and baked potatos. Thats my simple plan.