Short and brief history. I was born in 1959. I grew up on cereal and milk, peanut butter sandwhiches. Dinner was meat, potatoes and some vegtable. All cooked way beyond palatable because the step dad prefered it that way. That whole generation grew up eatimg horrible food because the generation before them boiled everything to mush. I was a classic working alcoholic. I drank way too much alcohol. Seemed normal at the time. All of that food we consumed as kids became poison sometime during my life. In the 90's they told us Pasta was healthy. Then they said to eat more whole grain breads. Except they never told us that no one makes a whole grain bread and we thought if it said whole grain it was made from whole grain. Ronnie Regan did away with truth in advertsing. Someone told him that if companies lie the public will stop buying that product so there is no reason for “thruth in advertising laws”. Even though I stopped consuming soft drinks in the 80's, stopped candy bars in the 90's, gave up on pizza in the 00's, I still ended up at 6' 3" 380 lbs by my 50’s and I worked Comercial HVAC. I busted ass during the week. A decade later, beat up and done, I stopped working at 58. My knee was toast. Once my right knee was replaced I dropped down to 260 lbs. Then when I had my 1st real pancreasitus attack I dropped down to 245 lbs. That stopped all alcohol consuption, For my LIFE, Meat from mamals (red meat) is now to be avoided for the time being. (most likely, the rest of my life or extremely small servings) Once I was able to eat again I went back to 260 and have been stuck there ever since. Today I am 256, I occasionally hit 250 then right back to 260. So I decided to put my diet in a spread sheet and see how it is and work from there. This started August 1st 2022. My goal was 2000 calories, considered the minimum for a 6'3" 250lb 63 year old male. After enduring 2021 having 8 acute pancreasitus attacks I finally found a diet I could live with. (september 2022 I had another attack) Thanks to the pancreaus I discovered that besides the prostate I had been living with for 15 years; I had a 2cm bladder stone, (that explains the 2 trips to the emergency room because I could not pee) a 2cm cyst on my left kidney that was cancerous, that was only 1 cm the year before. After they fixed all of that and I still had a pancreasitus attack, more testing and they discovered I had alcoholic fatty liver disease. This is debateable since for the last 40 years every pill doctors prescribed is a danger to my liver. Especially when I told them I drank alcohol every night, they ignored me and precribed the pills anyways. Thats my history, so here I am. After a solid year of reading the internet which is 80% bullshit hiding 20% facts I came to this conclusion. If you drink alcohol and have a fatty liver it is called fatty liver disease If you do not drink alcohol and have a fatty liver it is called non alcohol fatty liver disease. Can you have both? According to the “experts”, NO. The first, alcohol is the excess sugar in the diet that causes the fatty liver. Stop drinking you heal. I stopped drinking June 2021. The second, too much added sugar in the diet, causes the non alcoholic fatty liver. Stop consuming red meat and excess sugar and you will heal. Excess sugar is the problem, yet doctors tell you to cut the fat which adds sugar. WTF? In both cases of fatty liver disease, excess sugar/carbs causes fatty liver. Seems pretty straight up. Yet all the “experts” say to eliminate FATS. The body still needs the same calories. When you eliminate fats you will replace them with carbs. Carbs are just sugars. Fat has 9 calories per gram, Carbohydrates and Protien have 4 calories per gram. Or you can replasce your animal fats with plant fats. For some reason plant fats are fine. OK, that makes this diet much harder to sort out. There is also dairy fat. Dairy fat is considered nuetral. It was the first fat my body could tolerate after my pancreas attacks. Fermented dairy likwe yogurt is even better. My first thought was, I will work on eliminating fructose from diet first. Suctose is 50% Sucrose and 50% Fructose. Fructose is instantly converted to fat and stored in the liver if the body doesn’t need it. Fructose, is a very seasonal food but due to modern life, fruits are avaliable every day. It is also a very common added sugar. Added sugars is the #1 thing you need to eliminate from a diet. That is extremly hard to do. Especially when the experts recommend so many servings of grains and fruits. All of which come with added suagrs and the added sugars is always fructose because it is sweeter. No wonder fatty liver disease is the fastest growing disease in the US. The “experts” say the frutcose you get with fruits is “OK” because you getting fiber and minerals, vitamins and antioxygen things. Upon further reading there is a reason, suagrs with fiber gets broken down in the large intestines by your bacteria. They take what the body needs and the rest is passed as waste. Food with out fiber, the sugar is digested in the small intestines, goes into the bloodstream and your live must clean it up. Looking at nutrional labels says something different. Some fruits are excellent, others, not so much. OH, has to be whole fruits. They do not like dried fruit because people do not weigh portions. You must weigh portions. If you don’t weigh portions then stop saying you are dieting. Fat is 9 calories per gram, Protien and Carbohydrates are 4 calories per gram. Memorize that. IT helps when you look at “diets” you see on the web. You can add it all up and see that they lie. So your diet should look like this for a day Carbs 400, Fat 65 protien 65 grams. Verywellfit.com claims 65 grams max for fat, no more then 20 grams from sat fat, 300 grams of carbs 50 grams of protien, 2400 mgrams of sodium 25 grams of fiber Add those numbers up, (2,445 calories) Knock off 100 carbs (400 calories) and then we have my goal of 2,000 calories a day. If you eliminate 100 grams of carbs from the diet each day your 2000 calorie diet becomes 1600. I like to aim for this 2 says a week and usually achieve it by holding off on breakfast till lunch. Just skip a meal, any meal twice a week. Try to drink four to six 12 oz glasses of water every day. Once your body gets use to having plenty of water you will feel much better and the weight will come off easier. Most diets on the web are in the 1200-1800 calorie per day diets, till you do the math. A fine diet for a 5’ 4” person working a desk job all day. Some “experts” claim all sugar is the same. They will tell you the chemical formula is the same. Those people, are from the HFCS industry. They lie like big oil. Ignore them, they do not care if you die. They have to add a chemical to corn oil to turn it into HFCS. High Fructose Corn Syrup is between 55-85% chemically made fructose. Fructose is ALWAYS stored in your Liver as FAT. That is why 30-40% of the population has a fatty liver. They add that to our food to save 1 penny per serving. I would rather pay them the penny to make better food. I noticed HFCS in my body is a highly explosive laxative. Once I eliminated that from my diet (2014) I started having normal bowel movements. No runny or explosive craps, no loud farts, no sneezing and farting at the same time. No more emergencey stops during the day because I have to do a #2 NOW! Big plus!! My colon polyps went from double digits to one. Stay away from healthy grains, they don't exist. Read the label, more than 4 ingrediants or ingrediants you can’t pronouce, move on. You can not risk your life due to ignorance of the people you belived were experts. The problem with red meat is it is not dangerous, but an extremely nutrient dense food. 4 oz is all you need. Yet no one says "lets cut this 12 ounce rib eye into 3 servings.” If you did, then red meat is quite economical and an extremely nutrient dense food that is very good for you. A 12 oz Rib Eye is 650 Calories, 42G of fat 18g of satuated fat, 3.5 grams of trans fat (the supposely deadly fat) 490mg sodium, 0 carbs 0 fiber, 69g of protien. Work our way backwards, 69g of protien, we need, should stay under 65 for the whole day. Too much protien is hard on the liver and the kidneys. 490g of sodium is 1/4th of your daily needs. Trans fat, the experts want at 0, but that is because man made trans fats are deadly. (once again, the same chemical man made is dangerous, from nature, safe) The experts do not like satuated fat, unless it is from plants, then it is "healthy" (hmm, sugar is sugar but fat is not fat, see the double standard) The 42 grams of fat is 58% of your daily needs. So if you eat a 12 oz rib eye. You have consumed over 1/2 of the food you need for the day. Most of us, consume the rib eye with potato and a salad and a big ole drink at the end of the day. Some even toss in a pie or an alcoholic drink. For that extra stab of poison. There is no way for the body to work off all of those nutrients so it becomes fat. Eat your steak for breakfast or better yet, skip breakfast and make your first meal at noon a steak, then just have a very light meal for dinner. I usually fast till noon twice a week. I started off doing it for punishment for gorgeing the night before. Now I do it because, I feel better mini fasting 2-3 times a week. Luckily for me the acute pancreasitus attacks taught me that eating out is very risky. I am cautious. Since June of 2021 I have had 9 acute pancreaus attacks. I never want another one. Last one was in March 2022 5 months ago as I write this. (now make that September of 2022 last attack) The fear is real as it takes 2-3 days to recover mentally from going through an attack and 4-8 weeks to recover physically as you have to start the diet from the beginning of the diet. Which is zero fat, for 1 week to let the pancreaus heal. (The pain is your body digesting itself) Stick to the foods you know are safe for 30-60 days. (Sept 2022) I have now learned that my acute pancreas is chronic. Most likely due to the FACT that I had to learn this shit on my own. I have yet to see anyone who knows anything about the pancreas. September 2023, Pancreas is not chronic, once the gall bladder was removed I stopped having attacks. BUT I can still feel the pancreas if any poison like Hydrogenlyzed oil or "syrups" are in the food. Imagine being a fat free vegan because that is what you are the first 3-4 days after every minor pancreaus attack. The big one, where you go to a hospital and there is a 10% you will die, that takes 3-4 weeks of no fat vegan diet. Your basically eating all carbs and protien which is how my 1cm slow growing kidney cancer became 2cm in 1 year on that diet. My spreadsheets. They are very crude. I know just enough to be confusing. These are saved in the Libre format. Excell should open them easily. 1stDiet.odt is just a text of what I ate during most days of Sept 2022 with only the calories added. After the 1st 2 weeks I decided I was not going to do this on weekends. I admit, the weekends are not good diet days and if we do eat out I have to hunt down the nutrional info and it is a pain in the but. Writing everything down is a PITA but it must be done. 00dailydiet2022.ods is the new diet I am on since my Liver has some serious. complications. Not exactly sure what these are at this time but I was told to eliminate all added sugar starting October of 2022, something I can't get done. 07Dietdata.ods is the spreadsheet where I copied all of the nutrition labels. The first time I discovered that I was eating less then 50 items a month and extremely few vegetables. Below the nutrient levels is a list of the “diets” I found on the web. You will see the real math on the right and realize that most diest are flat out lies by “content providers” or what they should be called, thieves. Below those is where I can cut and paste the nutrient info for the day. They are added up and at the end of the day I transfer those numbers to 06 nutrionalvaluesperday sheet. I hope this helps someone/anyone. Good luck on your healing. John Six November 4th 2022