I lost 60 lbs in 2023 w/FatSecret. My mindset has been future maintenance, so no fad diets or over-exercising. I first reduced then cut soda, caffeine, and added and fake sugar. Then I worked in 16:8 fasting, 64oz water, 80-120g protein, dietician visits w/fat and muscle scans, and 8-10 hrs sleep. I slowly changed to whole foods, one meal per month, bfast one month, then lunch, dinner, snacks, and condiments. Recently diagnosed with celiac, so no more gluten. I don't eat added sugar, pasta, or flour to control pre-diabeties I had prior to weight loss. I've learned a lot about food chemicals and gut biome and think packaged food is made to be addictive and causes cancer.

FEB to OCT 2023
- 180 to 120 lbs
- Waist 46 to 28 in
- Fasting glucose 105 to 75
- BP 120/80 to 107/70
- Heart rate 80 to 58

AUG 2024
- 115 lbs
- Waist 25 in
- BP 105/64
- Heart rate 55

FOOD PLAN
- plate method (1/2 veg, 1/3 protein, 1/6 carb)
- whole foods
- daily food tracking
- 100-150g carbs
- 100g protein
- 64oz water
- 8 to 10 hr eating window
- No caffeine
- No added or fake sugar (malodextrin, yeast extract, natural flavor, Stevia)
- No thickeners (corn starch, arrowroot, guar gum, pectin, carageenan)
- No preservatives (citric acid, sorbic acid, BHT, nitrite)
- No processed meats (lunch meat, sausage, jerky)

COMMON FOODS
- chicken
- wild fish
- eggs
- chickpeas or black beans
- berries, apple, banana, pear, orange, melon
- spinach or kale
- mushroom, tomato, carrot, bell pepper, cucumber, avocado, onion, radish
- sweet potato
- broccoli or brussel sprouts
- squash or zucchini
- pecans or walnuts
- pumpkin seeds, brazil nuts
- plain Kefir yogurt
- steel cut oats, 1% milk
- mozzarella or hard parmesan
- quinoa
- wild rice
- extra virgin olive oil
- balsamic vinegar of Modena
- white wine vinegar

OCCASIONAL FOODS
- homemade tortilla or flatbread
- plain Greek yogurt
- nut butter
- red potato
- almonds, cashews
- albacore tuna