I lost 60 lbs in 2023 using this app, 16:8 fasting, 80 to 120g protein and 64oz water daily, and working towards a whole foods diet. My methods were to change my habits slowly. Even though I was only overweight for about 5 years, and I was previously an amateur athlete, for first time I am truly healthy b/c of the foods I am eating. I've recently been diagnosed with celiac, so no more gluten. I don't eat added sugar, pasta, or flour to more easily manage my weight and the pre-diabeties I had prior to weight loss. I've learned a lot about food chemicals and the gut biome and believe that food chemicals and packaged foods cause cravings, weight gain, and cancer.

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, 1/6 carbs)
- whole foods
- daily food tracking
- 100 to 180g carbs daily
- 100g protein daily
- 64oz water 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 meat, sausage, 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
- sweet potato
- broccoli or brussel sprouts
- squash or zucchini
- pecans or walnuts
- pumpkin seeds, brazil nuts
- plain Kefir yogurt
- steel cut oats
- 1% milk
- mozzarella or hard parmesan
- quinoa
- extra virgin olive oil
- balsamic vinegar of Modena
- white wine vinegar

OCCASIONAL FOODS
- homemade tortilla or flatbread
- plain Greek yogurt
- almond butter
- red or golden potato
- almonds, cashews, or macadamia nuts
- canned albacore tuna
- beef