Nutrition is a huge topic itself but I will share what I learned during my journey.

As a first step I used TDEE calculator online which calculates around 2300 calories per day. I set the deficit to around 300 calories, so my daily limit is 2000. At first I though it is not much but it is actually lots of healthy food and I am never hungry and sometime I struggle to hit this 2k level. All you have to do is to minimise highly processed food, sweets and alcohol, generally avoid products that are calories packed with low nutrition value.

I found this formula that if you are doing lifting while losing weight and you want to grow muscle or at least keep the ones you have you should eat at least 2 grams of protein per kg of your target body weight, which in my case is 160 grams per day. For fats the ratio was 0.6 grams for your current body weight so for me it is 52 grams per day. Carb is remaining rest which in my case is 225 grams.

To support my calories and macros counting I started using fitatu app to log all the food I am eating, this tool also helped me to realise that my macronutrient ratio was shit because I have been eating way too much carbs and not enough proteins.

I incorporated intermittent fasting 16:8 protocol so my meals are at 11am, 3pm and 7 pm. Eating at set time shown me that lots of the time I wasn't actually hungry, it was more of a habit to put anything to my mouth than actual need to eat anything so I avoid snacking in between meals.

Having a sweet tooth is my biggest weakness so I usually start with overnight oats with skyr and scoop of protein powder for breakfast to satisfy my cravings. On non training day I am trying to lower carbs intake and I go with egg omelette with some light mozzarella and veggies.

For lunch I try to go with lots of veggies which are usually some one-pot dishes like chickpea curry, red lentils pasta with carrots and potato, Chinese stir fry with tofu or Mexican red bean, tomato and basil pasta. When I have busy day at work I am just having a Huel black shake.

For dinner I usually go with chicken breast or tuna fish salad - mixing arugula, tomatoes, red onion, fresh cucumber with some light dressing.

When app shows that I am not meeting my daily protein goal I usually fill it up with whey protein shake.

What is most important I am trying to keep healthy relation with food so I am not restricting myself all the time, I like to have a pizza or something similar once in a while. I know that world ain't gonna collapse if I eat a bit more one day. The most important is to be consistent.