One of the great things about FitDay is that you can use it with pretty much any eating plan. There is, though, no "FitDay Diet". It's up to you to decide what you want to do and use FitDay to help you do it.
As mentioned above, a 40/30/30 mix is pretty popular. I've had pretty decent success with it but everybody and every body is different and you might do better with a different combination.
47 M 5'8"
May 4, 2010...... 440? lbs. (Start FitDay Size 60 Jeans)
June 19, 2010.... 393 lbs. (First Weigh-in)
June 19, 2011.... 229 lbs. (164 lbs. gone in one year :-)
Current Weight... 185 lbs. (Size 36 Jeans)
Next Goal 169 lbs. (07/04/12)
Ultimate Goal 165 lbs. (12/31/12)
The best exercises for weight loss are Fork Putdowns and Table Pushaways.