First of all, if you are asking this question, I suggest you see a certified nutrition expert. After you see a gastoenterologist. If you don't have the money to do that, I strongly advise you not to listen to regular advisers on the internet since they can tell you things that can hurt you. From my own experience, I wanted to lose weight. I lost about 30 pounds so far and seem to be keeping it off, but it's always a struggle with my appetite (hunger pangs) and my mind telling me I can/should desist. What I did was buy carrots, apples, etc. and keep them close, even when I travel. I make my own dip to make them tastier. BUT! because I am usually constipated I used cleansers and the sort, and I'm pretty sure I hurt my insides. So I FINALLY listened to my doctor who told me to take Miralax and that's been working pretty well without giving me pain. Best to you. (I hope to lose more, but this time I am determined to keep it off. I have switched to eating wholesome foods -- a change from the candy and junk I used to eat.)