Any chance you could give us the monarch notes and simply tell us (maybe using a few examples) what to eat and not eat, and maybe a little reasoning why? Please and thanks.
I would suggest watching the documentary Fat Head. The diet the guy followed for a month, lost weight, felt great, not depressed, was a high protein, high fat, and aimed to keep carbs less than 100 grams a day,,with some walking several days a week. I believe he tried to keep daily total calories around 2000, but he did sometimes go over a little. If you are more active your daily limit may be different.
But the idea is to limit carbs, and when you eat them, do not eat them by themselves, eat them with protein and fat, so your body doesnt have to deal with a lot of sugar quickly and avoid insulin spikes.