Experimenting with this, I'm of the opinion that the right kind of carbs are essential to keep the poo flowing.
I find an all-bran bar or two helps, as does any high fiber grain. Oatmeal, chick peas (garbanzo's) most beans, you get the drill. Polenta seems to have worked too.
Early on, I was eating more of that kind of thing, but lately I have been a bit heavier on the protein, so it has been more number one's than number two's.
I also recall a time I did Fit for Life, lost a load of weight at that time, but put it back on. I was eating mostly vegetarian and some fish. Lots of beans and stuff. Methinks it is a time to get back in that direction, as well as adding quorn to it. Plus I walked a lot every day, nothing strenuous, just a walk in the morning before going to work for 30 mins.
As for the scale gnome, imagine he's down in the loo and give him all you've got :twisted: