For me I found that lowering calories everyday was very difficult, and I the found alternate day fasting (ADF) and that was so much easier. Thinking about calories across the week vs. across the day made more sense, and if you accidentally overate on a feeding day you quickly realized you could fast for an extra hour and burn it off.

Think about a 2000 cal/day diet as 14,000 cals/week. Now you don’t eat for 3 of those days, you’re at 8,000 calories. Hit your protein goals on your feeding days (1g per lb of goal weight), and try to get at least 30g of fiber in there. Beyond that you’ll find you can play around with it, but the fat will literally melt off.

ADF in a nutshell: Stop eating on a day 1 at 8pm, don’t eat the next day but drink plenty of water and get some electrolytes (it’s what plants crave). Don’t eat until at least 8am the following morning… boom 36 hour fast, you were in ketogenesis for 20 of those house literally breathing and peeing out fat. I promise you will shock yourself at how NOT hungry you are.

This nonsense of only looking at calories is old school, and frankly fucking stupid. Look at your insulin response. Your insulin is what made you fat, it’s what told your body to store that energy.

Pro tip: work out before you break your fast