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Cant add much but have a few thoughts.
Think of the body as a filter system, refined foods pass easily thru the filter and get stored as fat, less refined foods take more energy to break down and produce fats that are not so easily stored.
Diets foods are not, just in the same way the banks are not your friend.
Don’t eat when the hunger pangs tell you to, accept them as an indicator that the diets working and wait 30 min to an hour until the hunger has subsided then you will eat less and be more considered in what you consume.
If your diet is for fitness don’t bother with scales your body will change shape as you get fitter and stronger, look at the holes in your belt and fit of your clothes, monitor pressups and sit ups in a given time and recovery time weekly.
Now I just need to put it into practice.
Mark.