Tezoak, You can do eat stop eat without buying the book. The book is good if your intested in the research behind the program. In a nutshell, you fast four 24 hours twice a week, but eat everday. Your fasting days and times is whatever works best for you. For example I fast on Sunday and Thusday. On these days I start my fast at 8pm, And break the fast at 8pm the next day. While fasting you can have water or any calorie free drink you like. The whole point of the program is to live with less restriction. Eat whatever kind of diet you feel works for you. Eat healthy but don't worry about having a piece of cake or some other food you like once in a while. Good luck!