I was strictly PHD and took all the supplements for awhile and it really helped me get out of a scary place health-wise. Now I'm more lenient. Slowly I added peanut butter, hummus and properly treated masa made into fresh tortillas and I do all the honey sweetened almond/coconut flour baking I want (I eat maybe 2 such muffins a week) and eat fruit and even dried fruit whenever I want and I've had no problems. And I only take Selenium, Magnesium, and Fish Oil now.
This is what I ate yesterday:
2 eggs scrambled up in a bit of coconut oil with about 2 oz. ham and some salsa verde
2 fish oil pills, 1 selenium and 1 magnesium. I don't know the milligrams off the top of my head, but it is what PHD recommends
Cup of hojicha (roasted green tea) - nothing added
All beef chilli (with onions and tomatoes in the recipe) cooked with bacon grease - I'd guess about 4 oz. worth of meat, but I don't really know,
white rice - measured 1/4 cup in its uncooked state,
1/2 medium avocado on top,
Cup of blueberry white tea - nothing added
while I'm waiting for potatoes to cook!: a few pistachios and dried apple rings
spicy chicken and lime soup - maybe 5 oz. worth of meat - not sure, poured on top of
around 230 grams of boiled potatoes,
small banana stuffed with about 2 T peanut butter
What helped me lose weight was eating less fat. Eating potatoes boiled in salted water topped with stewed meat and salsa as opposed to a pile of mashed potatoes full of butter alongside a steak fried in coconut oil, etc.
If you have extra fat on your body, use that for your saturated fat needs before adding a bunch to your food.
I don't do any formal exercise, but I end up walking for about 3 hours total every day and I dance around the house quite a bit and my job requires occasional heavy lifting. And a few nights a month I go out dancing for like 5 hours and I end up eating a lot more those days!