I prefer to get my carbs from vegetables and find that my weight loss slows or stalls whenever I start eating starchy foods or sugar containing foods, which I find it easiest to categorize as processed. I think Atkins had the right idea about proteins and fats being satiating and I find it easy to lose weight doing it but I cannot maintain it and long to eat bread, pasta and rice etc. so my compromise is to allow myself a small amount of complex,starchy carbs such as brown rice or millet, volume size a medium potato, with my dinner. This satisfies my needs for carbs and seems to prevent me bingeing. I haven't banned pizza, white pasta and cake but only eat them rarely (maybe once in two weeks). I enjoy them and don't stint, but mentally I regard them as treats or indulgences. I love porridge for breakfast but I limit myself to twice a week with the other days being protein based, usually eggs, smoked salmon or ham. Since starting 5.2 I don't always eat breakfast now either, only if I'm hungry. I sound like some sort of food puritan reading this, but I love my food, and at the moment am enjoying asparagus, fennel and all the lovely seasonal veg. I enjoy olive oil and sauces like hollandaise and sour cream with my meals and prefer my calories like that rather than a cake or dessert. I find eating protein stops me from snacking. When I stay with my son in London we eat Italian style, milky coffee and bread or biscuits or cake for breakfast and I am very hungry 2 hours later. I aim to eat some protein with most meals but am more aware now of not overdoing the amount and compensate with extra helpings of salad or veg and a drizzle of oil or butter. I eat seeds and nuts too, usually in my lunch salad, a couple of times a week. I love cashews in stir fries as a change from meat or chicken and seafood. I eat limited amounts of fruit,an apple every other day and berries on the other days. I can control my calorie intake like this, painlessly, but as soon as I start eating the white goodies I get derailed! I feel lighter eating like this too, as opposed to bloated and full on more carbs.