i lost significant weight (>33% from start) eating 50% protein (non processed, mostly fresh fish) 30% vegetable fats (olive oil, avacados, etc) and 20% non-star

i lost significant weight (>33% from start) eating 50% protein (non processed, mostly fresh fish) 30% vegetable fats (olive oil, avacados, etc) and 20% non-starch carbs (berries, veggies - no breads, pasta, rice, beans) i have kept it off past 2 years and replaced remaining fat with muscle (eg 48 inch waist -> 30 inch waist) slowly replacing protein with more veggies, beans, and some whole grain breads...fat % same. about evenly split 1/3 fat, carbs, protein. i couldnt maintain exercise at higher protein levels...i could feel a physical response in energy levels by adding in say 1/2 cup beans or 2 apples 30 min before a workout allowing me to sustain target activity levels Ymmv