Lost 2 1/2 pounds a week in 3 months, maintained it for the past 19 years. Simple calorie restriction - 1500 calories a day. paid no attention to macronutrients, ate mostly whole foods but very relaxed about pizza, ice cream, brownies, chocolate chip cookies, etc.

In the 19 years since, tried to lose just 10 more pounds, among a few other things did strict Keo combined with IF (tried 5:2 and 16/8 with snacks allowed), under 20 carbs daily, plenty of chicken, lamb, fish, eggs, dairy, no grains or legumes, no starchy vegetables, only 1/2 cup berries once a day for fruit Did this 4 months. Lost and gained 1 pound.

3 months ago, lost the last 10 pounds in one month - once again, 2 1/2 pounds a week. Alternated OMAD and 2 meals no snacks. Kept it off effortlessly the last 2 months. Ice cream, cookies, similarly allowed,

Thousands of research studies support these approaches.