A big round of for quitting cigarettes. You know that likely is doing the most to improve your health, more than weight loss. And you are fighting what many here are...age (62 for me) and menopause. That's all on another page of Jackie's presentation!
If you are eating VLC, below 50g, fluid balance can become a issue. Low carb is diuretic on its own..the kidneys release water on it own. Why people lose water weight at first and become constipated. Many can lower or stop diuretics. Salt is recommended too but not if you have high blood pressure. Best to work with a doctor, hopefully one who supports low carb, before changing meds on your own.
Now there are nifty free websites and apps that help you keep track of what you eat. I use MyFitnessPal, others like FatSecret, or my PLAN here.