Bizi,

It's normal to have fluctuations... I think up to three lbs but maybe even a little more. Definitely 1-2 lbs up or down on a single day doesn't mean much. If you eat more or less salt on a given day, your overall cell hydration level changes and that shows on the scale too. It can also vary a little with the specific amount of bulk in intestines.

The way I do quantity is, if I can eat less and still feel satisfied, then I am eating too much. This works only if your appetite is "lined up" with your food needs... meds can change that so be wary.

What about getting whole milk to use instead of half and half? You could allow yourself one cup per day with half and half and have the others with milk. Breakfast... I guess it depends... why did you decide to add it? If you don't think you need it, yes, revert to just coffee. You can always have your healthy smoothies for lunch day on day off.

I love the almonds in the smoothie, should add richness, yummmm. You've been making me want to make smoothies, lol.

waves