Explain it to me like I‘m stupid

[CrumpetTop]

I put on a bit of weight over Christmas. Since the new year I‘ve cut out alcohol completely, I was drinking about 2 bottles of wine a week before. I‘m not snacking in the evening at all- most days I‘m doing a 16:8 fast.

By the end of January I lost 4lbs. I was thrilled. Then it was my time of the month, and 2lbs went back on. I’m now on CD 18 and they still haven’t shifted. I was hoping to lose 10lbs by Easter, at first it felt manageable but now it doesn’t anymore.

I am eating a lot less than I normally would. However, it’s quite carb heavy. Everyone says to eat more protein. Would that really make a difference? Even if it is the same amount of calories?

Typical day for me:

Breakfast:
black coffee, a Berocca. 3 mornings a week I‘ll have a Skyr.

Lunch examples:
-pasta with fish and veg
-bolognese and boiled potatoes
-stir fry veg, noodles and tofu
-rice with tofu stew

Dinner examples:
-Pitta bread, hummus and raw veg, falafel
-prawn cocktail salad with 2 slices sourdough bread
-veggie burger in a bun with veg (no chips)
-cheese toastie

I weigh everything. The weekly average has been between 1200-1300 calories. Before Christmas I was averaging 2000 calories a week (I‘ve been tracking calories for a long time to keep myself in check, I finally found the motivation to lose the last 10lbs and get to goal weight and now I‘m stuck).

Any advice gratefully received!

Protein will tend to keep you feeling fuller than carbs, and you need to have enough to maintain your muscle mass. Do you have an app which gives a breakdown of nutrients?

Obviously your calorie requirements depend on your size, age, sex and activity level. I'm small and 64, if I'm sedentary 1300 cals wouldn't be much of a deficit.

Higher protein will not only keep you fuller for longer, it also takes longer for the body to digest and metabolise protein so your burning more calories through its thermal effect

Personally I don't think it makes any difference.

I diet and include 400cals of my 1200 as dark chocolate. And I still lose two pounds a week like clockwork. I usually budget for G&T and crisps at the weekend too.

For me the key is to be hungry as much as possible as often as possible. You get used to it and then it becomes a challenge to stay that way.