I am open to any suggestions!

Hi,
Here are some key points to optimize the situation when you want to lose weight, not muscle. Plateau possible for 8-12 weeks.

• Never eat less than 80 % of your required body needs, except if you eat on a 5.2 diet (2 days with less K/calories, not consecutive). Or the brain often slows metabolism down.
• Target between 1.8 – 2.2 g protein per kilo body weight (1 kg = 2 pounds). +/ 35 g protein per take, otherwise you overload your metabolism and you store fat (conversion) if you don’t take enzymes. E.g. EnzyMedica, lipogold 120 caps. The one I use when I eat a lot of fat.
• Fat isn't a problem because it contributes to satiety and slows down digestion, with a positive impact on blood sugar levels. Insulin and stress management are two key elements in weight management. Target MUFA’s (olive, avocado and macadamia nuts) because the body burns them very well.
• The first meal of the day is very important in insulin management. This has an impact on the rest of the day. No crispy cereal (Kellogg’s), 250 ml orange juice, nor yaourt. Eat rather an orange (with fibber). If you drink an orange juice, 100 ml max at one time and go afterwards for a 20’ walk
  One example:
  2 fruits, among which one red berry fruit, with a white full fat-cheese. Use 1 tsp honey and 1 tsp coconut syrup (or Maple syrup). No agave, nor added cane sugar (devitalized). No yaourt here (with a meal), to avoid insulin stimulation (110 level).
  Add one slice of cheese (Gouda type) and 1 or 2 slices ham. Mind nitrite. You’ll need 500 mg L-ascorbic acid powder (1/16th tsp) to counteract nitrite to avoid nitrosamine formation (cancerous). To be taken 5’ before the meal or just at the beginning. I use the Scottish label – Quali-C– to avoid the rubbish one. No acerola.
• A shake with collagen powder could help (2 tsp = 10 g).
• Rice has a not so good GI (glycemic index). I remedy this situation by adding a legume. A diet rich in protein does not guarantee a sufficient intake of lysine when eating cereals (wheat, rice, corn). You lack lysine to optimize the nitrogen balance (a full range of amino acids).
  => 5 scopes basmati rice (5x 11 g) with 3 scopes pink lentils. I add 1 big tsp butter. You adapt the amount to your desiderata. Pink lentils have more or less the same time cooking (11’).
  Vary the type of carbs / starch + vegetable (fibber) if you don’t want to feed one type of intestinal bacteria. Transit must be OK with starch.
• A meal should always begin with fibber and meat (with fat) to optimize the insulin management.
  See Jessie Inaupsché – the Glucose Goddess – if you need examples. I can give a link with explanations, if interested.
• Stress management is very helpful to avoid AA cascade and the cessation of lipolysis. The secretion of adrenaline, then cortisol, will lead to a change in blood sugar management. We switch to a different mode, with muscle degradation.
  Hope it can help.

If you are trying to cut just fat then you have a lot of options because more muscle will consume more fat at rest and during light exercise like walks. So if you want to build more muscle, you can choose from:

• more sugar/protein
• P5P
• D3
• 6 keto p4
• pansterone/kuinone
• progesterone
• testosterone
• and more, this is just a short list

Open to any suggestions on diet changes or workout adjustments.

Ready to change the order and the type of carbs to improve insulinemic response?
Fat is not a problem if ...
I can develop if interested. Not less but different.