I am a little confused about calories density theory. In the "Starch Solution" chapter 12 says that sugar will not make you fat. So I assumed that if I avoid animal products and eat food low on fat (like no more than 3 g per portion) and no oil I should be OK. It turns out that I am not loosing weight after one month of dieting. Now I am reading in this thread that I should not eat flour products, dry fruits, and white rice. Too much sugar. So sugar can make me fat or keep me fat after all.
So the book "the Starch Solution" is misleading because it never mentions about calories density and in addition to watching fat we also need to watch sugar intake. I know there is no magic in loosing weight so saying that only fat can make people fat is only a partial truth.
I munched on dates to avoid eating cookies and chocolate, ate few flour tortillas a day to prevent being hungry between meals. White rice was great with frozen blueberries and stevia. I also ate lots of flour noodles. I can forget about all these luxuries.
I hope eating semolina is OK in addition to potatoes, buckwheat, beans, carrots, and other veggies. Also having oat milk with oatmeal is probably OK. One cup a day of oat milk with 2.5 grams of fat.
I noticed that I am completely not in a mood of eating raw salad with veggies like green onions, tomatoes and lettuce. I used to eat it a lot before this diet. I guess I get enough vitamins from other food items like waw apples, blueberries and strawberries.
I also have question what is wrong with cocoa powder with 0.5 fat per tablespoon, and what is wrong with coffee without cream. As for wine it has probably too much sugar in it or maybe there is a different reason not to consume alcohol.
To summarize, in my opinion the diet is more restrictive than I thought. It is October. I bought a dress for Christmas Party that is one size too small. I have no choice to stay on diet if I want to use this dress by December.