FFF is a full fat Fage day. You eat 32 oz. of the full fat Fage throughout the day, starting at noon. You can have up to 8 oz. of berries and use sweetener. I've seen a couple of +4 losses, but most are 2-3 lbs. The ladies I've seen do the FFF day average about the same loss as a steak day. It works about the same for me.