Straight calorie counting, had a fancy spreadsheet I logged everything I ate with calorie counts, it predicted weekly and monthly weight loss plus expected goal weight date etc (I was out by a week, I hit target early as was averaging 1430 a day not 1500).<p>The prediction based on 3500 calories equally 1lb of weight loss was remarkably accurate for me.<p>I also took supplements since 1500 a day is considered very borderline for a man and I&#x27;m quite big naturally.<p>Supplemented with cod liver oil, multivitamin, vitamin D and calcium and used dissolvable fibre drinks (one side effect of not eating a lot is unfortunate).<p>Breakfast was porridge (plain oats, no salt, sugar or honey), lunch was no fat cottage cheese with salad, tea was either pork, chicken or fish with steamed veggies.<p>Occasionally I&#x27;d eat McDonalds if the the junk craving was too strong (because it has accurate calorie counts).<p>Drank a lot of water as well, probably 5-6 pints a day plus coffee and diet energy drinks for pick me ups.<p>It was actually pretty easy once I got past the first week.<p>The hard part since has been eating clean and still getting 2500 calories, it&#x27;s amazing when you cut out sugar and really high fat stuff how much you have to eat to get 2500 calories, its the equiv of 2.5kg of regular cottage cheese!.<p>Blood pressure went down, insulin response is normal and I feel better generally than I have done in ten years despite my ongoing medical problems, you truly are what you eat.