A successful DS starts in the grocery store. This is what I do if I see a few pounds hanging around. First hit the dairy aisle. Milk, eggs, yogurt, cheese, cottage cheese. Then, the meat aisle for servings of the meat you like, chicken, beef, pork, sausage, bacon, shrimp, fish. The produce section is all good, except fruits and potatoes. The deli counter is good for sliced meats and cheese, but not the prepared foods or salads. You can get beans and tuna in the 'can' aisle, but nothing else. Nothing in boxes. No soda, chips, candy, or cookies. No bread for now. No pasta or rice. Liquid calories are the worst, so no juice, beer, or soda, even diet soda.

Then, go to the checkout counter.

For the first month, don't go to a restaurant or eat fast food, until you get your food choices right.

You can eat as much of these foods as you want. Don't go hungry. Have 5 small meals a day. I predict you can lose 2 lbs a week easily in the first month of "shock" DS diet therapy. You will mostly control your diarrhea and gas if you eat only them, but if some of these symptoms happen, you will recognize your trouble foods (might be yogurt or milk or deli foods)

Im glad you realize you have to change. Your body is signaling you are eating the wrong foods by giving you diarrhea and gas and causing you to gain weight. You are the only one who can fix this and I know it's in your power to do it.

So it's my own fault, once I could eat carbs and not vomit or get sick I started to eat them. I think my problem is I graze and don't know what or how to eat anymore and wind up snacking but the snacks I'm choosing are all carbs. Almost craving them like a pregnancy craving. And feel like I'm starving all the time. I guess I need ideas and food lists or recipes something.

Thank you

it is easy to gain on a diet high in carbs, which we absorb 100%.

What is a days menu like for you?

carbs and artificial sweeteners are the usual culprits to stinky gas and poop.

I want to get off them now as they do cause and mask other problems...

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4527266/