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I lost 17kg in the last year (still going).
I increased my protein quite a lot, not in an attempt to get swole but for satiety. I didn’t calorie count or anything but looked to reduce sugar and be aware of calories in things you eat regularly. Portion control is still something I struggle with but I just make sure if I have a big meal day then the next day I consciously eat a bit less. Also the more exercise you do the more you can eat, so I took up running 😬
Unfortunately i consume a lot of meat and dairy so I cant offer too much help there.
Tenderloin
Re-embarking on some tracked low calorie intake weight loss, because I'm useless at portion management, want to drop 20kg for good and I don't want to take years doing it. Yay.
Aiming for 1400-1500 kcal pre-exercise. Is there any non-pseudo science regarding appropriate protein intake to prevent too much muscle loss? I'm still cycling to work every day, climbing once or twice a week and the odd mtb ride here and there. Not eating much meat and dairy, if at all, and boring food can fuck off. Which might make life a bit harder. Any advice?