Ameilia - I have the BFFM book as well. I didn't read the whole thing word for word - just skimmed through alot of it and read the more important things. I kind of fell off the bandwagon of eating clean last week...However, I am planning on following the book more closely now that I am starting STS. I can say one thing - when eating 5 small meals a day I have a TON more energy than when I only eat three meals a day. Also, I can see and feel the difference of how my body responds when I eat "real food" compared to processed junk. Its best not to think of it as a "diet" like south beach, or atkins, etc.. but instead as a change of lifestyle (permanently).
Another book I recommend which follows the same eating concept as BFFM is Water with Lemon.
ps. No big results here with BFFM yet because I didn't stick with it long enough - weekends are my sore spot and I need to remedy that ASAP. (My DH likes to eat out frequently)