My caloric intake while eating at a deficit was about 1200-1500 kcal. Maintenance is about 2200. I eat a lot of meat, poultry, fish, eggs. No restriction on fats, but I try to favor animal fats and olive oil. Unlimited vegetables. Fruit, but only raw (no dried fruit or juice), and favor berries over bananas. Nuts and cheese in moderation.

If I want carbs, favor sweet potato / regular potato over grains. Generally avoid that altogether though.

No beer, favor wine and liquor, all in moderation.

So that’s how I select, then from there I restrict to the calorie goal. If I do have pasta or cake, I go a little harder on myself the next day (or in the days prior). That’s rare though.

It’s been really easy. Hardest day was day 1, second-hardest day was day 2. Sustained for about a year so far, and I’m not struggling at all.