Candid Porridge (28g made with water, hate it with milk) for breakfast or fruit salad and yoghurt (can't eat egg - bummer), then some carrot and a dip made from tinned mackerel and fat free natural youghurt, lunch is usually soup (butternutsquash, or bean and lentil) maybe some cottage cheese (on its own) mid afternoon and for dinner loads of vegetables, sweet potato or slimming world chips (basically oven baked with very little oil - bloody lovely) and lean meat of some description. A glass of wine in the evening too.
At weekends I'll make a curry (slimming world friendly - Thai is my favourite, but instead of coconut milk I use skimmed milk that's had dessicated coconut soaking in it for 1/2 an hour or so... ) or 'skin off' chicken in bread crumbs, an English breakfast (without the sausage or maybe a quorn one, everything grilled) and a roast dinner on a sunday, plus wine. I usually have a heavy on the fat and sugar pudding as well on a Sunday, with custard, but only a small portion.
The rules are all meat has to have the skin/fat removed, if you use oil you use a spray version (or add a 'syn' count, you get 15 a day), you can have 350ml of skimmed milk per day (or variants of) OR a small amount of cheese (cottage cheese is free, I eat a lot of that) and you can have either your cereal or two slices of wholewheat bread per day.
Fats and sugars are usually the things with a syn value (there's 6 in a glass of wine, 4 in vodka, 23 in a standard muffin).
The diet IS low in good fats, these aren't free but you can work them into your day using your syn quota (syn stands for synergy - bollocks - its SIN really lol) so I have avocados and seeds regularly, but in limited amounts.
I eat more than I ever have and more regularly.
I've been going since March and have lost two stone, buut some weeks I've lost 3.5-4.5lbs, others I've maintained and often after holidays I've gained between 1-2lbs. BUT I know exactly where I've gone astray, and why I've not had a loss if that makes sense? Other members lose every week.
I'm slowing down at the moment, but I am happy with my diet, so I'm upping my (as yet non existant) exercise. That's my next challenge.
Sorry its long Candid I'll probably think of other 'rules' and habits, my diet is quite low on grains and eggs, because I can't stomach them (like them, they hate me) but I eat lots of wholewheat pasta and wholegrain rice which strangely suit me okay!
When I get to target, to maintain I'm planning on sticking with what I usually eat but adding some more 'good fats' and natural sugars (only downside is the use of sweetner, but I use an aspartame free one if I really need sweetness).