...to do. I'm solely focused on carbs. As you cut back on sweet tea and other sugary drinks, don't forget to cut out all juices. Take orange juice as a prime example. It has a lot of sugar. I'm eating anywhere from ~600 calories (on this weekend's Sardine Fast) to ~2000 calories. Most of my "lower carb" (~75g/day) days were in the 1500-1900 calorie range. Since going "low carb" (~20g/day), I've usually consumed ~1200-1600 calories per day. I built a spreadsheet to track everything I eat. I built it where I just enter the number of servings I consume on any given day, and it calculates my totals for calories and grams of protein, carbs and fat. If you want an idea what to build, these are the headers: Food item, Calories, # of servings, Protein gs, Carb gs, Fat gs, Total calories, Total protein, Total Carbs, Total fat. (I probably should swap the Calories and # of servings columns...lol) I also have it sum the columns. If you want to lose 4+ pounds over 3 days, I highly recommend you do a 72 hour Sardine Fast. I've done it twice, and both times I ended up losing ~4.2 pounds. You will consume 0 carbs over those three days. You'll decrease your blood sugar, and increase your ketone production. It's easier to do than a water fast, which I might try down the road to increase my metabolic health, and work on autophagy. I always recommend people think of diet and exercise as two separate things. Diet controls your weight gain or loss, and exercise increases your overall fitness. Although both are linked, recommend you don't try to use exercise to lose weight. Pounds you lose that way will be added back once you're no longer working out. Also, when selecting a diet, you should try to select something you can do the rest of your life. I'll probably stay on a "lower carb" (<100g/day) diet, although I'll probably stop the Keto diet once I hit my weight loss goals. Losing weight will help your back by reducing the stress you're putting on it. Recommend taking it easy as you slide back into your workout routine. You don't want an injury setback! Try to stay away from anything that might aggravate your back. I recommend everyone adopt a "lower carb" diet. If you need to lose weight, drop carbs into a "low carb"/Keto diet. You can do it!