1. Mark lays out the basic % of macros in the WOE (fat - protein-carbs) in the book and some blog posts. I am about to head to work but I am sure someone can link those numbers for you. They are the baseline and you may have to adjust them to fit your own needs. Many women here, for example, seem to do better on more carbs. (More carbs being not low carb. I don't mean they do better eating 2 pounds of wheat a day )
When I stared I ate 3 times a day with a small snack if I was hungry. Now I eat twice a day. It is all about the body adjusting. Some here eat once a day, some twice, there are a few who eat several small meals. It is a matter of finding what works. I would advise against long fasts at the beginning. Eat when hungry, stop when satisfied until your body adjusts.
No, in my experience, fat satisfies longer. If you are hungry often try eating more fat at meals for a day or two to see if it helps.
As for dairy, some people limit is as it stalls their weight loss. I have some half&half in my coffee and some greek yogurt and lose weight. If you see your weight loss stall out, cut back on your dairy a bit and see if it changes (a lot of this WOE is seeing what works best for you).
2. In my experience the weight loss slows down. I lost 20 pounds very quickly. Now I lose about 2 pounds a week. Slow and steady and less stretched out skin. Also I am eating food I like and am not hungry all the time. Woot woot.
3. Soy is...eh, crap? LOL sorry my prejudices. I think the last I read is that it is not optimal but fermented soy is okay in moderation as is edame etc. It is the processed crap (tofu, soymilk..sorry) that is not good.
4. I shop daily, mainly because I like to shop for food. When I need something simple I go with...yummy meat, couple of veggies = meal.
Crock pots are great for making a week's worth of lunches. Make some pulled pork and spice it differently each day.
somehow I manage to leave my intelligence and decorum at the door wherever I go. I doubt your journal will be an exception to that - not on the rug
What the F&#* is a decorum? - Mr. Anthony