Let's be real. 190 calories each and every day is the difference between weight gain and the loss of about 1/2 lb per week for a period of time!!!
If your goal is to drop weight, calories need to be decreased. The easiest thing is to back off of snacks and keep a window of eating to 8 to 10 hours preferably having your first meal about 3 hours after awakening and finishing 3 hours before going to sleep.
A foundation to the diet should begin with lean protein 3 times a day of minimally 35 grams for females and 50 grams for males. For reference, 4 oz of meat is about 25 grams of protein. (Yes, we need to eat a lot more protein). Keep it lean or cook it in a little bit of water and pour off the water and fat after is done cooking.
I wish everyone the best in their personal nutritional journey and we are here to help. If you would like a personal nutritional makeover, please make an appointment. If you know of anyone who would also benefit, please forward this e-mail.