Protocol help


New to this program. When I get up in the morning I have a cup of coffee with half and half (2 tbsp). I usually wake up around 6 or 7 in the morning depending on children.
9 or 10 am, I have 8oz of plain greek yogurt or a protein shake

Around noon I have a large salad with 4 oz of protein and sugar-free dressing

Dinner is around 6 pm and I have a large salad with 4 to 6 oz of protein.

Will any of this spike insulin? I feel hungry an hour after I eat lunch along with the feeling of tiredness and bloated… is that normal? I want to make sure that this is a good protocol to have for now.

Also, how do I not give in to urges? I haven’t been successful at staying on the protocol. I give into my urges by having more to eat after dinner along with wine.