Hi Brat, due to me having a vertical gastric sleeve in January, I have done a lot of research, as I am sure you have, on the content of what we intake.
I have been overweight for over 40 yrs and no matter what diet I followed, even slim fast, after a few weeks the weight stopped coming off. Now for me, I must see results or everything goes out the window...which is why have kept the weight I carry and have damaged my body.
I began seeing a pattern with the carbs, proteins, sodium, fat, etc that we intake. A lot of food diary's I see on here, well, no disrespect intended to anyone, but we are a carb and salt loving society. The carbs are sometimes 2 or 3 x more than a persons protein intake.
I am doing this now to prepare for my surgery and some of the tips I have learned that have helped me not have cravings is: trying to keep the carbs around 40, protein around 60, water/liquids at least 64 oz a day, NO sodas of any kind, cal 600-800, no drinking at least 30 min before a meal or during or 30 min after a meal, and eat your protein first thing at a meal.
No drinking with meals is a huge challenge for me, but all in all, this whole plan for me is working. I do eat sugar free popcycles for a snack, and that counts towards my liquids.
I start every day with a Jay Robb protein drink, it is sweetened with Stevia. I am trying to stay as natural as I am able to.
So, I hope this helps and good luck to you!!!!!!!!!!!!!