The basics of this diet center on counting your carbs per meal:
60-75 per meal. This will help you maintain your glucose blood levels.
The second precept is to count 1800-1900 cal per day, which will help you hold you at your weight level. Note: you will need to talk to your Doctor or Nutritionist to determine what your Calorie level per day should be...each individual may have a different calorie level necessary to maintain or lose weight.
You will find that being restricted to 60 carbs a meal means no sugar drinks(sugar drinks on average can have well over 50 carbs a serving ie your whole meal would be just a sugar drink.) Once sugar drinks are removed from your diet...your meals can be quite diverse, yet you still need to keep a count on what you eat to stay under 1800 cals a day. You can still eat rice and potatoes even though they both are high in carbs, as long as you do not go over 60-75 carbs a meal. One way to cut is to halve the carb item...ie. 1/2 cup of rice or 1/2 a med potato.
Thirdly, saturated fat 15 g a day ... so far that does not seem to be a tough goal for diverse meals, though if you are having trouble with this issue...eliminate dairy from your diet...that will be a big help. I will list low saturated fat meats under each type of meat...
Lastly some form of moderate exercise will help you maintain your weight or even lower it.