You can also set up macronutrients and count them. 1g of protein per lb bodyweight. .3-.5g of fat per bw, and I would recommend starting at 300g of carbs. Carbs are easy to adjust, just weigh yourself and lower or increase if you are not liking what you see on the scale. If you are losing weight too quick, up the carbs, if you are gaining, lower them.
12-15g of fiber per 1000 calories. 2 servings of veggies and fruits a day should cover it.
don’t avoid certain foods just because they’ve been deemed “dirty”. food is apart of life, enjoy it. Just eat things in moderation. Don’t develop an eating disorder and only eat 5 foods for the rest of your life. here’s a video to help you understand macros and the importance of tracking them.
If you still don’t believe me here’s an actual research paper, written by real doctors who have experimental data. It’s long and you can simply read the conclusion, but to fully understand the concept you should at least skim the paper;
There’s more information on the web about flexible dieting, calorie and macro counting/tracking. Please feel free to research more of it. Yes, you can have your cake and eat it too.
Glad you linked that. 3DMJ is one of the best sourced on nutrition IMO.