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From what I have gathered, the contestants at the ranch workout 4-6 hours a day which is impossible for most working people who lead a normal daily life. I don't recommend a low/no carb diet though, it's very unhealthy and unsafe for your body. Carbs are energy and your body needs that. Protein however builds muscle, I usually get between 120-160g of protein a day.
I can't really give any recommendations because I don't know which foods you can't eat and I don't know what you are currently eating...but try to cut out all junk foods and pastrie type foods, pops, juices, chips, cookies etc...or at least limit them to once a week. Watch things that are high in sugar like jams, ketchup, syrups etc....or things high in fat...butter, gravies, salad dressings etc...
Try to eat lots of green veggies and eat fruits. Try to eat 6 times a day, smaller meals, every 2-3 hours apart. This keeps your metabolism running all day which in turn burns more fat. Drink LOTS of water throughout the day as well.
Working out 2-3 times a week is good or if you want to really get active you could try 3-5 times a week depending on your schedule, just make sure you are getting at least 1200 cals a day minimum to meet your body's nutritional requirements.
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