+1 on the starch solution.
on discipline being the key (see below).
Lots of people lose weight but few manage to have kept it off many years later. Lots of studies on that. How long before you know that it works? 10 years is a good measure, I think.
Mono diets (eating primarily one food) and limiting diets (keto) work because they limit food choices. Probably not a good long term plan for most.
You need a sustainable plan. So if you try any “diet” or exercise plan, ask yourself, “is this sustainable for the rest of my life?” If not, proceed to next plan.
Exercise is health promoting, to be sure. But it’s a poor way to lose weight for most. Lots of studies on this but use your common sense to see the problem. Walk 5 miles, burn 500 calories. Dunkin’ Donuts blueberry muffin, 470 calories. Add coffee with milk and sugar at 150 calories and you’re in the red and it’s not lunch yet.
Restaurant food is loaded with fat and sodium. A chain restaurant meal could have 3x the recommended daily
allowance of sodium. Fat is popular now due to keto. 1 gram of fat is more than twice the calories compared to 1g of “evil” carbs.
Some people will tell you that carbs will kill you yet every natural food choice of humans and their ape cousins is primarily composed of carbs. We eat fat sparingly except for small populations living in extreme or isolated conditions. Even then, who we label as meat eaters is rarely true if plants exist in their environment. The Hazda, a Tanzanian tribe of hunter gathers was observed to live mainly off the pickings the women would gather as the men’s hunting success rate was extremely low. So eat lots and lots of unprocessed carbs if you believe that evolution is a thing.
Protein (long chains of amino acids) is needed to build muscle and other tissue and is found in pletntitude in plants. See elephants, rhinos, etc—they only eat plants. What’s that you say? They are so much
different from humans so it doesn’t apply. What about a gorilla? A chimp? Chimp = Pound for pound more than twice as strong as a human and DNA is 95-98+% same as humans. So if I were to mimic a diet, I’d start with the chimp diet.
Fiber is a key ingredient to human health, the function of the gut, and satiety. There is none (ZERO) fiber in meat and related foods, only in plants. You want a diet? Get an app, record every food you put in your mouth, and look at your total fiber intake. Average 50+ grams per day and you’ll be a boss! BTW, hazda eat 100-150 grams fiber per day, the average American, less than 20. Chew on that.
I have literally dozens of notes saved on fiber and the microbiome and the implications of that combination of factors amaze me. Here’s one snippet.
Study details how high fiber diets make for healthier lives
...For every 8 gram increase in fiber eaten a day, total deaths and incidences of heart disease, type 2 diabetes and bowel cancer fell by 5 to 27 percent, the study said. Protection against stroke and breast cancer also rose.
https://www.reuters.com/article/us-heal ... SKCN1P42W5
If I were to recommend a way of eating, I would recommend that you apply a simple calorie density metric to your food and stick primarily to food that is 700 calories per pound or less.
Discipline is not a diet plan.
It has been said, being hungry is like sitting in a cold room with a coat next to you, and you refuse to put it on. Eventually, most will put the coat on. Instead, eat (1) low calorie density food, (2) eat to satiety.