In 2019, I lost 30 lbs with weight watchers. During the pandemic, I went off the rails and regained the weight plus 30. In 2023, I joined Fatsecret, used the plate method, did 16:8 fasting, and set a goal for a whole foods diet free from additives and ultra processing which took a year to achieve. I lost 60 lbs in 9 months. I reversed my pre-diabetes but uncovered celiac disease and other issues. I can’t eat gluten, high fat, or added sugar. At first, I restricted calories to 1500 but stopped towards the end of weight loss. In maintenance, I naturally eat b/w 1500 and 2000 cal and still do the plate method, 16:8, whole foods, and tracking.

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

FOOD PLAN
- plate method (1/2 veggies, 1/3 protein, 1/5 carbs)
- whole foods diet
- enter meals into food app the day before
- 120 to 180g carbs daily
- 120g protein daily
- 8 or 10 hr eating window
- 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 meats, sausages, jerky)

COMMON FOODS
- chicken
- wild fish
- eggs
- chickpeas, black beans, or lentils
- berries, apple, banana, pear, orange
- spinach or kale
- mushroom, tomato, carrot, bell pepper, cucumber, avocado, onion, radish, lemon, lime
- sweet potato
- baby red or golden potato
- broccoli or brussel sprouts
- almond butter
- pecans or walnuts
- pumpkin seeds, brazil nuts
- plain Kefir yogurt
- steel cut oats
- 1% milk
- mozzarella balls or hard parmesan
- extra version olive oil
- balsamic vinegar of Modena

OCCASIONAL FOODS
- homemade tortilla or flatbread
- quinoa
- hemp hearts
- plain Greek yogurt
- squash or zucchini
- almonds, cashews, or macadamia nuts
- canned albacore tuna, homemade mayo
- beef