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restarting food diary

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I have regained too much weight and want to restart my food program. Can someone help me to remember how much Protein, carbs, fat, etc, that your Doctor or nutritionist suggested? I was sleeved in Mexico in 2013 and did not have the best follow-up with them. My own fault, I have just let life and Covid shutdowns take over. I have gotten back into some bad habits. I'm getting back on myfitnesspal and need to use the tool I was given 8 years ago.

Thanks for advice

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My plan required:

64+ oz of sugar free fluids (mostly water)

60 or more grams of Protein

30 or less grams of carbohydrates (depending on the sources e.g. vegetables vs grains) with less that 15 from added sugar

20 or less grams of fat (depending on the sources e.g. cheese vs oils)

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Good for you for getting back to tracking! It makes a huge difference.

60+ g of Protein daily

64+ oz of Water daily

Limit carbs and sugar and fats.

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I try to drink more than 64 oz of Fluid (including coffee and tea because it's a myth that caffeine dehydrates; in truth only alcohol dehydrate), 60-80g Protein, less than 80 g carbs with including very little added sugar (fruit and veggie sugar okay by me), less than 40g fat (although I often eat a lot of cheese and nuts, so this goes over frequently). I'm 4.5 months out.

I count my calories on myfitnesspal and eat about 900-1300 calories a day. I am not trying to do ultra low carb because I want to be able to sustain this. I eat crackers or pretzels or sweets occasionally in very small amounts, and I eat out all the time because I travel for work.

Good luck!

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