I just wanted to recap my first month.
I am doing this plan to control a binge eating disorder that has interfered with reaching my health goals and, of course, to lose weight.
In January I lost 18.3 pounds and 16 inches.
I had only 3 binge days out of 31. A new record!
Less than 3 binge days.
Weigh & Measure only 1x / week
Listen to my body (rest, exercise, food etc.)
154g fat (80%)
69g protein (15%)
23 max (5%)
These are slightly changed from the formula to get the fat higher. My N=1.
Drink the bouillon! It (probably) won't kill you and it will help you stay the course.
Track! It doesn't have to be forever.
Exercise! It makes you feel great and tightens stuff up.
Sleep! Figure out what is wrong and fix it. I added 5htp to my evening routine and started getting up half an hour later.
BMR I have found it helpful to know my average day burn rate and to stay 20% below that. On heavy exercise days it may be as much as 40% below, but not often as eating too few calories can be a problem for me.