Whole milk. Whole milk yogurt. Full fat cheese. Butter on my bread, on the rare occasions I eat bread. 2000 IU of Vit D, because I don’t do sun.
It’s easy to maintain my weight on a full fat diet - I know when I’ve had enough to eat, and I can go longer without eating and not get the jitters, depression and headaches of low blood sugar.
Meat, fish, eggs, dairy, nuts, veggies and fruit.
Sounds like the early phase of the Atkins diet. I went on it for a year and lost 35 lbs. Then I had a whole lot of govt stress drop in my lap and started to eat my more usual diet, which still is quite healthy. Now I am up 25 lbs. and getting serious about loosing again. Wish I had time to go swimming which I did the first time.
Vitamin D is used in every cell of the body and is almost more like a hormone than a vitamin. The current recommendation is to consume from 1,000 to 2,000 International Units per day, especially in the winter, especially if you are prone to winter depression.