Thanks D. There's really no science to it. Just cut out almost everything with high fat content and reduced my overall meal size. At first I'd eat a couple of small meals during the day, but soon into my fast, I cut out 1 of the 2. I pretty much fast all day now with exception to a glass of orange juice, with a bran bar and half a cup of berries in the morning and have a very light supper consisting of a soup, a kale salad with mustard (have eliminated the oil) and a can of tuna, or pink salmon or a tin of sardines, or some lean chicken or lean pork chop) and a snack before going to bed usually some berries (half a cup) and some bran cereal (half a cup). I drink a few liters of water, juice (apple, grape, orange and vegetable).
interesting to compare notes... I lost the first 60 lbs (260 -> 200) just reducing the monstrous amount of food i ate, but with little thought beyond that. to get down to ~185, where I am now, I ended up trying a lot of things. eventually, this is what i settled with:
1. wake up, drink a liter of water and brush my teeth; walk to the bus.
2. while at work, drink one cup of coffee at 11:30, one at 1:30 (both about 400 mls with a little cream, stevia). lol @ "lunch break".
3. eat an apple (or nectarine, etc.) and a liter of sparkling water during the walk home. this kills the hunger that's been building up since about 2:00.
4. work out.
5. by this time it's about 8:30... i start cooking and eat 90% of my calories between about 9:00 and 10:30. about 125-150 g protein, 1-2 lbs broccoli, and try to keep the carbs down (not too careful with fat). lots of variety -- adonis principles!!
on the weekends i sort of reverse things: i start out with a big breakfast, and try to hold off as long as possible. no coffee, either. if i try to hold off all day, i just end up miserable, thinking about food nonstop. strange, but it's working well so far.
each of these steps is important. i'm pretty happy with my current state, actually... not sure how much additional weight i can lose without truly being an utter twink from all angles