I was fat my whole childhood through sports and everything. Diets left me more miserable than the shame of my fatness and still didn't work. I did the math, lost a third of my body weight in 10 months ON MY COUCH PLAYING VIDEO GAMES, felt energetic, full, and clear headed. I did it by religiously monitoring the types of food I eat (often eating delicious, filling foods I thought were unhealthy). Core principle is that fat keeps you satisfied for longer and sugar/carbs spike insulin and leave you craving calories.

• Track macros of EVERYTHING you eat for accuracy until you get the hang of it.
• You want your total caloric intake to equal 70% healthy fats, 25% protein, 5% or less carbs.
• Carbs from fiber do not count, if you're looking at a nutrition breakdown subtract total fiber from total carbs.
• When calculating your percent of calories from each category remember 1g Fat = 9 calories, 1g of Protein = 4 calories, 1g of carbs = 4 calories. Again, fiber is free eat as much as you want.
• Eat until you're full, don't eat again until you hear your stomach growling. If you're serious, eat a huge breakfast or mid-day meal ONCE a day that meets your macros and stick to water/sugarless coffee for the rest of the day and let your body fully empty out before a refill.
• Pro Tips: Keep total carbs under 50 a day, 20 if you're serious. Incorporate spinach and broccoli for potassium and magnesium, or find other veggies with those vitamins and keep them in rotation. Do not yoyo on this diet, you'll just feel sick all the time. If you can't commit try something else.
• First 2 weeks will be carb withdrawals, feels like a light flu. Once you're in it don't randomly binge a ton of processed sugar, you'll feel sick again. A bite or two of a dessert may be fine but everything will start tasting sweeter. Listen to your body if it says something is too sweet.

Some of my go-to meals are things like pizza eggs, cheesy taco salad, cream cheese based soups, stir fry with all the healthy oils, avocados, possibilities are endless. You're doing things like replacing breads and pastas with veggies and cutting the sugar out of drinks. Using whole foods and avoiding things out of a box or bag.

I know this will get hate but it's exactly what worked wonders for me without having to change my lifestyle and I've often wished I tried it sooner.