re: "I am not interested in your diet advice unless you have evidence about something that works for people who have metabolic disorders that have resisted fairly extraordinary efforts."
The problem is that you are focused on the wrong goal - 'how to lose weight' - rather than the goal of 'how do I recover from atypical anorexia without gaining fat the way I used to when I ate normal quantities'
for that second goal, the one of recovery of muscle without boundless fat gain, start testing your CGM reaction to different types of foods eaten on their own.
You're looking for the opposite of the prediabetes/T2D pattern -- that pattern has high variability of BG (which you can see) and insulin (which you can't see, we don't have monitors for that, but you could look up the work of Frank Q Nutall and Mary Gannon to get some idea).
Ketone monitors are a pretty good proxy for lower insulin levels.
What you want are foods which have a lower BG response, less variability, with a return to producing ketones relatively soon after the meal.
Test whatever you think could be good.
When you are testing meats, try different fat ratios - frozen patties or plain fast food patties are good for this testing because they have standard ratios you can look up.
Try meats from 10% protein ratio (may have to add fat) to 30% protein ratio. Ratios are measured by calorie not by weight/grams.For muscle recovery, meat will give you the most complete protein bang for your calorie buck. Good to learn your responses to diff ratios.
Once you know your responses to meat - compare meat + a vegetable, to see if any difference. Try classic diet vegetables (lettuce, green beans, tomatoes) avoiding the goitrogenic ones which can slow metabolism via thyroid action. (avoid cabbage, broccoli, cauliflower, mustards, etc)
The reason theT2D/prediabetes pattern is so problematic is bc it leads to muscle breakdown between meals. Nourishment ends up going preferentially to adipose tissue. That's why you want to avoid that pattern. (There is reaearch on the endocrinological mileu around sarcopenia and T2D if you want a rabbit hole to go down.)
***
In review. you want to be able to eat in order to restore your lean frame which has become frail from your undereating.
To do that, test and find the foods which have lowest BG response, fastest return to producing ketones (ketones indicating your insulin has moved out of the higher range)
You'll need to eat normal quantities in order to recover from your underlying frailty. You need to give your body the resources it needs to build muscle and bone density. It cannot do it without amino acids and fatty acids.
That part may be hard for you because of your anorexia, since gaining muscle will involve gaining weight.
[An expert in anorexia recovery, the clinician with the best results, many times better than conventional treatment, Dr Agnes Ayton. She teaches at Oxford. She has published on the efficacy of her clinic's approach.]
re: "I am not interested in your diet advice unless you have evidence about something that works for people who have metabolic disorders that have resisted fairly extraordinary efforts."
The problem is that you are focused on the wrong goal - 'how to lose weight' - rather than the goal of 'how do I recover from atypical anorexia without gaining fat the way I used to when I ate normal quantities'
for that second goal, the one of recovery of muscle without boundless fat gain, start testing your CGM reaction to different types of foods eaten on their own.
You're looking for the opposite of the prediabetes/T2D pattern -- that pattern has high variability of BG (which you can see) and insulin (which you can't see, we don't have monitors for that, but you could look up the work of Frank Q Nutall and Mary Gannon to get some idea).
Ketone monitors are a pretty good proxy for lower insulin levels.
What you want are foods which have a lower BG response, less variability, with a return to producing ketones relatively soon after the meal.
Test whatever you think could be good.
When you are testing meats, try different fat ratios - frozen patties or plain fast food patties are good for this testing because they have standard ratios you can look up.
Try meats from 10% protein ratio (may have to add fat) to 30% protein ratio. Ratios are measured by calorie not by weight/grams.For muscle recovery, meat will give you the most complete protein bang for your calorie buck. Good to learn your responses to diff ratios.
Once you know your responses to meat - compare meat + a vegetable, to see if any difference. Try classic diet vegetables (lettuce, green beans, tomatoes) avoiding the goitrogenic ones which can slow metabolism via thyroid action. (avoid cabbage, broccoli, cauliflower, mustards, etc)
The reason theT2D/prediabetes pattern is so problematic is bc it leads to muscle breakdown between meals. Nourishment ends up going preferentially to adipose tissue. That's why you want to avoid that pattern. (There is reaearch on the endocrinological mileu around sarcopenia and T2D if you want a rabbit hole to go down.)
***
In review. you want to be able to eat in order to restore your lean frame which has become frail from your undereating.
To do that, test and find the foods which have lowest BG response, fastest return to producing ketones (ketones indicating your insulin has moved out of the higher range)
You'll need to eat normal quantities in order to recover from your underlying frailty. You need to give your body the resources it needs to build muscle and bone density. It cannot do it without amino acids and fatty acids.
That part may be hard for you because of your anorexia, since gaining muscle will involve gaining weight.
[An expert in anorexia recovery, the clinician with the best results, many times better than conventional treatment, Dr Agnes Ayton. She teaches at Oxford. She has published on the efficacy of her clinic's approach.]
For examples of ppl who have recovered from anorexia, with this approach see Dr Nick Norwitz et al, https://journalofmetabolichealth.org/index.php/jmh/article/view/84
I wish you well restoring your health