I have not read all the replies, but want to mention a couple of things. It seems you already have lost some weight: 30 lbs should be about 12 kg. Don't sound too much, but it could be bad in the long run. It all depends how you deal with it.
I would recommend that your focus should be on getting enough carbohydrates and proteins in your body during usage. I have lost a lot of weight myself earlier (back again now), and it was in a short period of time, and experienced how fragile (loss of energy for example) the body can get if you don't take care.
I was using prescribed amphetamines, so my appetite was low. I ate a lot of chicken because it was easy to eat. After a little while living on white lean meat and vegetables, my body shut down. No energy left. After doing a rough calculation on how much calories I needed every day, I added carbohydrates (high fiber pasta and bread ++). Wanting to loose weight, I balanced how much carbohydrates and proteins I needed to still feel well. Cutting Carbohydrates is the worst thing you can do since the body needs it, the muscles needs it. If the body runs low on carbohydrates, you can quickly become weak, and feel overall ill. The new diet (high carbo) gave me the energy I needed and probably saved my muscles too (the muscles that are all around the body).
As you may know, the body need a lot of muscles (strength, support etc), and to build these, you need carbohydrates and proteins (and some other things that I will leave out here). Muscles need proteins to grow or be maintained. The proteins need carbs to do that job. So, when eating a lot of proteins (in my case), it did not help maintaining my muscles, and I felt bad.
- Eat slow carbohydrates several times a day. Anything with a lot of fiber is always good.
- Proteins can be added when you want, like at dinner, or a snack.
- Keep away from short lasting carbohydrates like sugar, sweets, sodas, white bread, as they will not do the same work as the longer (hope I use the right English term) carbohydrates. These will not last long (not give much energy totally).
Example: If I'm not going to do anything in the morning, I could eat one egg and one slice of high fiber bread. If I was going to do something that required a bit more physical work, I would add a slice of bread or two. Without it I would feel week and tired, but with it, I would be able to do "that extra thing". It all comes down to how much slow carbohydrates I feel I need at that time. Vitamin-, mineral levels etc. should be measured at your doctors. You may not need any additional supplements. So stay away from supplements unless you know for sure you lack something.
Get one of those small dark brown Danish/German rye breads (I think they taste awful), and some proteins like ham. I add a little Olive oil for taste. I use Olive oil because it don't clutter up the arteries like butter for example can do. Make some sandwiches and store them for your "using days" (have some in the freezer). This is long lasting and healthy energy, and since this bread is so compact, you don't have to eat much.
Hope I was somewhat on the topic (lost my thread a bit there)... and that I don't sound like a health fanatic
