To keep this thread alive since it is so helpful I will post this....
Like our beloved Chef AJ I have cut out all nuts, seeds, alvocados and durian soi meats. The extra weigh is slowly coming off.
I used to come home after a long bike ride and eat handfuls of walnuts, almonds and such. As a child growing up in California my father and I would cut a avocado in half and eat if over the sink after yard work. I was doing the same as a adult. Durain is on every corner for sale here in Asia (where I am retired) and would buy it a few times a week and eat it along with coconut juice. (a lovely combo) I'd eat lots of soi hotdogs and fake meats... I was 50 lbs over weight and a VEGAN!!! 50lbs !!!!! Cutting all the fat out works I am living prove.....30lbs to go.
On group bikes rides I would eat vegan style to show by example. Now I am getting close to show my body by example too.