OK, so I have made some modifications to the protocol for myself and seem to be losing fine. It works for me.
Like I said before, once in a while I have Ezekiel bread, I'll have egg whites scrambled, coffee creamer (10 cal a tsp) and only 3 tsp max. I started using I can't believe It's Not Butter Spray but don't over-do it.
International Coffee Swiss Mocha (sugar-free and decaf).
Cauliflower and pico de gallo.
Here is a typical day for me:
Wake up, go to restroom, drink 16-32 oz of water upon rising. Make coffee.
Mid-Morning: Baked Apple with Cinnamon and Truvia
Lunch: Talapia 3.5 oz with 3.5 oz of Asparagus (I got a letter weigher from Office Depot to weigh my foods) Herbal Tea
Snack: Swiss Mocha coffee drink
Dinner: Talapia or Egg Whites, Cauliflower, cooked with I Can't Believe It's not butter spray and 3 tbs of Pico de Gallo on top.
Maybe a diet pop for later or a Zevia soda.
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