For weight loss, what worked for me was a drastic reduction of sugar and starchy carbohydrates to 50 grams or less per day. I confined them to dinner time, as my reward for the day. I increased protein and fat intake. I really didn't track my daily intake but I had a minimum of 50 grams of protein for breakfast, as advised by Dr. Jack Kruse. Following his protocol, I also increased my intake of omega-3 and iodine rich seafood like sardines (good for the budget too), inexpensive canned wild salmon, shrimp and dried seaweed. I leaned heavily on Mark's Daily Apple to introduce sensible exercise into my routine as well.
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