I have done both....I was very faithful with the FS, not so with the EFS, but they both work. EFS defiantly has more to choose from, it just really depends on how much will power you have. A lot of people have a lot of success on both diets, so it is just which one you like better. If you like to snack then the EFS will be the best for you...which ever one you choose will work just great for you though!