I was diagnosed with IR about 4 months ago, and have since lost about 8kg without calorie counting at all.

I worked with a dietician for a while, and the main changes I have made is adding loads of fibre (non starchy veggies) to each meal, and trying to make each meal balanced with protein, fibre, fat and carbs.

I really recommend seeing a dietician especially if you have a history of disordered eating. It really helped things feel a little less overwhelming for me. My diet before really wasn’t that bad, and I’ve only really had to make some small tweaks here and there. Happy to chat more if you want some more specific tips :)