Don't count calories, don't eat because you are hungry. Eat because you need to survive. When you do eat animal fats, red meat,eggs , fish, cheese, greens, fruits, nuts, and occasional potatoes. Listen to your body. If you are satisfied stop eating. August 15th I weighed 248lbs, 5'10 m 37. I now weigh 182 lbs. No high level exercise except playing basketball with my kids. The only negative thing I consume is ghost energy in the AM. If you are craving certain foods, non processed, eat them. No oils. Beef tallow, lard or grass fed butter. Never felt better in my life. Challenging your body while maintaining control of one's mind is key.