Focus on fiber when you eat carbs. It slows down the insulin sugar spike so it can’t easily turn to stored energy. Try to get like 25 to 30 grams of fiber a day. This will help you be able to eat carbs without going overboard.
Personally I eat raw veggies then protein then carbs. Most satisfying order for me.
For me not eating dinner was the best way to do it, and I lost a lot of weight (25lbs so far). My eating window was between 7am and 3pm. I combined it with my insulin resistant diet, that has a lot of slow absorbing carbs in them (wholegrains, chicpea, bulgur, couscous), for snacks I ate yogurt, and nuts like cashews and almonds. Little to none fast absorbing carbs like bananas, sugary snacks, white pasta. I kept normal rice though.
As a Dr once pointed out “There are no essential carbs”
Its your life, do whatever you want. Experiment and see what works for you is always my advice. There are illnesses that are best treated with a keto like approach and others that do not so well on it.
I found that if I eat carbs and fat at the same time I put on weight, but if only fat without carbs lose weight.
You do you as the kids say these days lol
Sorry that your money was wasted in that dietitian anyway.
With time and experience, you’ll get the hang of long term sustainable fasting! If you’re already down 12lbs with what you’re doing, that’s amazing. Honestly, I think you can get pretty far by researching on your own and doing some trial error to find your sweet spot.
Switching to eating lunch should definitely be better (going to sleep while full usually means not having a good quality sleep, at least in the experience of many).
Also, I’m kind of anti-keto. If there’s no medical reason for you to not eat carbs, then you’re just hurting yourself for no reason really. As another comment said, focus on fiber. Whole nutritious foods are amazing, and usually full of fiber even if they’re high in carbs, plus a ton of nutrients. There’s no reason to avoid them.