And one key factor which IMO makes more of a difference than all of the above - portion control. My primary diet consists of morning juice - beets, carrots, apples, oranges, blueberries, and celery plus protein powder. Snacks are nuts usually. Lunch is small - sometimes a sandwich with a single slice of meat and cheese and more veggies. Dinner is usually a grain, maybe a protein, and veggies. It's hard to avoid bread, but when we eat bread, it better not have more than 4 ingredients in it - fresh bread or I don't eat it. And the once or twice we eat out per week, we split our meals. Also, anyone drinking diet sodas needs to stop now. Same for regular soda too. All toxins.