Hi Iain,
I hit a BMI of 30 and I'm aiming it at 20 or until I feel comfortable, whichever comes first. I had a first-ever lousy blood glucose report from the GP and an ultrasound showing fatty liver so I'm aiming both at a healthy normal state.
There are websites which let you list your daily intake and total it by fat, protein and carbohydrates. Someone on this site recommended cronometer.com which doesn't take much effort to update. I aimed to burn bodyfat so I set net carbs at 20g/day not exceeding 30 and that's kept me firmly in ketosis since I began.
I switched what I'm eating to fish, meat, salami, oils, butter, a bit of cheese, eggs, bulking it out with non-root vegetables, mainly as salads and soups and fried stuff. Some of those vegetables have more sugar than others so I'm limiting, for example, tomatoes. I've stopped using milk and cereals. That gives me full-portion meals inside my daily calorie limit. I usually walk four miles on the school run and shopping which might help too.
There are recipes on the web by the thousand, none of which I use - I make meals up from what I've brought back from the shops. And I take multivitamin/minerals just to cover everything I'm probably missing. I've not felt hungry or dizzy so I'm happy to press on with it. I'm fitting the diet between the last GP appointment and the three-month checkup he scheduled.
I'd never had a problem with cold hands or feet until this, if you exclude chilblains as a child when there was only a hearth fire in winter. I'm wearing a lot of body insulation and thick socks have helped day and night. My hands are bare, all but one room at home is unheated, usually they'd have coped well but for the duration of this diet they're just going to have to feel freezing a lot of the time. And I'm wearing a hoodie, which startles the neighbours but makes a helpful difference to my ears.
It's a meandering post to drop into your thread but perhaps there's some incidental nugget you might find useful in it.
