JohnZerne- Журнал, 09 май 22

Well I'm 44 and 6'2. Personally I try to avoid all added fats and foods that have high fat and/or cholesterol. I avoid dairy because in lactose intolerant and I avoid eggs just for fun. The only meat I eat is tuna and chicken. I was eating 1200 calories a day for the first 2 months. I was trying to do calorie shifting where I was switching from high protein days to high carb days and that seemed to work pretty well. But now I'm trying to focus on getting soluble fiber in every meal and I'm eating 1500 calories a day. My weight loss is slowing some this 3rd month but I'm hoping I'm losing the bad cholesterol now. Good luck with whatever you choose to do.  

Also trying to make sure I get 30 minutes to an hour of exercise each day. Though I haven't been for the last few days because I'm recovering from a bad fall.  

Your body adjusts to whatever changes you make. To a calorie deficit. To increased aerobic exercise. And no matter what you do your body slows down the weight loss. The theory of calorie shifting as I understand it is that it confuses your body so you keep losing the weight. This may be a simplistic explanation but i don't have a very in depth understanding of it either. My theory is just to keep alternating between high protein and high carb days and also between high calorie deficit and high calorie days. And maybe throw in some fasting days if I feel up to it. My high calorie days tend to be around 1500 to 2000 calories I try not to go over that when I'm paying attention but i allow myself to go over no more often than once a week. And my low calorie days were between 1000 and 1200 now more like between 1200 and 1500. 

The other thing I was reading about was that the order you eat your protein and carbs in matters. If you eat your protein and vegetables before your carbs then it significantly lowers the glucose and insulin spike that follow your carbs. So even on high carb days I try to get some protein in there first. I understand that during those spikes your body is storing more energy as fat. So minimizing them is good. And one way to make sure you're getting protein and fiber with your carbs is to eat whole grain. https://www.medicalnewstoday.com/articles/295901 

No worries. I wish this app had an edit feature. Good luck with with everything. I hope my experience is helpful.