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One last Entry for the week: Eat for the weight in increments.
If you are 300lbs and want to be 140lbs, don't eat for a 140lb person or you will lose valuable proteins, too. You will get muscle fatigue. Set your sight no more than 50 lb increments. Eat the calorie amount for a body no more than 50 lbs less than you currently are. Your weight will drop slowly with fewer muscle fatigue issues, fewer cravings and fewer breaks in weight-loss. Live Strong gives advice that be can followed and I've got an example for a 220 lb person. Think of what it takes to sustain a body at each incremental weight. Establish a consistent pattern of providing that caloric intake. It takes longer to lose the weight but when it comes off, it comes off in the right way, not sapping your muscles and organs but sapping the fats stored. Hope this helps.
"Basic Calorie Needs for a 220-Pound Man
A 220-pound man who isn't very active needs about 14 calories per pound each day, which translates to about 3,080 calories. For a more accurate estimate of your calorie needs, start by calculating your basal metabolic rate, or BMR, which is the number of calories you need each day just to keep your body functioning without any extra activity.
For men, this rate is determined by this equation: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).
As an example, a 220-pound man who's 5 feet, 10 inches tall and 30 years old has a BMR of 2,122 calories. Multiply the result by an activity factor to determine total calorie needs.
Effect of Activity Level
Once you've calculated your BMR, either by using an online calculator or the equation, factor in your activity level. If you get little or no exercise, multiply your BMR by 1.2, and, if you get some light exercise one to three days a week, multiply it by 1.375. Multiply your BMR by 1.55 if you're moderately active, by 1.725 if you're very active, and 1.9 if you're extremely active. Thus, the 220-pound man needs about 2,550 calories if he's sedentary or about 3,290 calories if he's moderately active."
Advice from Livestrong.com
Diet Calendar Entry for 04 April 2018:
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566 kcal
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Fat: 19.67g | Prot: 28.68g | Carb: 71.42g.
Breakfast: Tap Water, Coffee with Milk, Chelle's Oatmeal. Lunch: Roasted Broiled or Baked Chicken Breast, Tap Water, Chelle's Pico de Gallo, Tostada. more...
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