You will find a bunch of folks on here that know way more than I do,.. but I can tell you a little about what I think. I think the salad from the deli probably didn't help matters. I have checked various salads packaged at my grocery store,..and all of them had sugar and too many carbs. The deli person probably just knows that they didn't put any sugar in it. I would bet that the ingredients had SUGAR. (maybe a bunch)

Try making the salad at home...use the meat (chicken, turkey, tuna, salmon or whatever) add "REAL" mayo (not salad dressing), some boiled eggs, cukes, olives, a few bits of tomato (watch the amount of maters), maybe some bacon bits (real ones - not the fake) and what ever you like. Eat it alone or on a bed of lettuce...Great for lunch.

Some sort of exercise might help,..if you aren't already doing it. Even just walking works wonders. Especially if you have been a non-exerciser before. I do about a mile or so a day on the treadmill. It helps.

Hang in there... drinking the water (lots of it) has helped me tremendously.
God Bless