Over the long and short run, the biggest factor in how much you weigh, is the amount of carbohydrate you eat. The problem is that in order to lose weight, you have to cut both carbohydrates and calories. If you don’t cut calories, you will deprive yourself of carbohydrates, and probably not lose any weight. You need a structure to keep your calories from going to stupid on a low carb. Without feeding rules, you will eat too many calories of protein and fat, so you won’t lose any weight. My favorite rule for low carbohydrate weight loss is to limit yourself to about a pound of dead animal a day. Cottage cheese, eggs, Eggbeaters, Greek yogurt and hot dogs are considered dead animals. Non fat yogurt, hard cheese and nuts are not. Eat beef, pork, lamb, veal, chicken, turkey, fish, shellfish. You’ll lose about 5 pounds a week.