One: Ignore the word diet. Diet by definition is simply a way of eating. There are good and bad ways eating. Generally speaking, we all try to make good decisions right? So why would we perceive good eating habits to be a temporary thing? Yet that’s what most people think when they hear the word diet: a temporary eating pattern for a determined period of time. The simple truth is that a temporary eating pattern leads only to temporary fitness gains. Make good choices consistently and you will achieve your fitness goals sooner rather than later.
Two: Try to stick to the basic and most natural elements of food. Anything that occurs in nature is certainly preferable to anything laced with chemically-made ingredients. Coconut oil, for example is a delicious alternative to margarine or even butter. Does it contain saturated fats? Yes, but its fat that occurs naturally as opposed to something created in a lab. Substituting organic fare for traditional supermarket finds is an easy and quick way to add solid nutrition into your daily life.
Three: Stick to protein-based meals. We are made of protein. Unfortunately, however, the protein we are made of can also be broken down and used a fuel. As a result, our bodies are constantly breaking down and building proteins.
Four: Don’t forget to include vegetables and leafy greens in each meal. A simple and quick way to remember this is to make sure there are multiple colors on your plate. The more colors present in a meal, the higher the nutritional content is likely to be. This advice isn’t only helpful for adults, its also a good way of teaching children how to make healthier choices as they grow and develop. keeping nutritional strategies simple will help you stick with your goals longer.
Overcomplicating the matter can lead to discouragement,
. A final tip for keeping your eating habits in check: stick to the perimeter of the grocery store. This tactic will keep you in range of lean protein as well as fruits and vegetables. All of these items should be staples in any sensible eating plan.

Protein Intake

Increase this and it should be the bulk of each meal. Subsitute a Protein shake for a meal, and also , you will need protein right after you work out(Isopure is best in my opinion)

Carbohydrate Intake

After Working out and For Breakfast and Lunch, none after 5pm,just lean meat and vegetables.
Fats

Try not to have more than 15 grams of fat at a meal, if you are ,take Alli, it works and can be bought at any pharmacy.

Vitamins and Minerals

A Good multivitamin pill will take care of this.

Nutrient Dense vs Energy Dense
To maintain lean muscle mass, women should eat nutrient dense foods as snacks rather than energy dense food. Nutrient dense foods, like raisins,low fat yogurt, and protein snacks, contain a large amount of nutrients in relation to their mass. Energy dense foods, such as those that are high in fat and sugar, should be consumed minimally or on your 1 free day a week at one meal.

Good Carbs Vs Bad Carbs one of the main reasons so many people struggle to ever lose any body fat is that they are overconsuming processed carbohydrates such as:
• Cereals
• pasta
• rice(Brown is ok)
• bagels
• muffins
• breads (even whole grain varieties are not ideal if you're looking to lose body fat
• sodas(Diet is ok)
• juices ( even 100%)
• candies
• crackers
It is extremely hard to lose body fat if you're overconsuming any of these types of carbohydrates (even if you workout very hard). In addition to causing wild blood sugar swings and insulin surges which can promote body fat deposition, eating too many carbs also increases your appetite and cravings.
.1. Reduce your grain-based carb products in the diet (cereal, pasta, rice, crackers, etc) and focus more of the diet on healthy , and lots of vegetables and fruits(Potatoes don’t count) Don’t go commando right now, just save the grain-based carbs for a 1-day per week "cheat day".(Whole Grains are ok for Breakfast, but Whole grains not bread or bagels)
2. Instead of the grains for most of the carbs, try getting most of your carbs from vegetables, sweet potatoes, and a variety of whole fruits and berries (NOT fruit juices, which remove the beneficial fiber as well as other essential parts of the fruit).
3. For Breakfast and lunch carbs focus on the most nutrient dense and fibrous portions of the grain... the germ and bran... this means that the best parts are getting oat bran instead of oatmeal, and using rice bran to add to your yogurt, cottage cheese, salads, soups, etc. Brown rice of course, and 100% Whole Wheat for Breakfast
4. To replace the void if you're used to consuming lots of bread, pasta, cereals, and other carb sources... try filling that void with more good fats such as nuts, seeds, avocados,. Healthy fats and proteins go a long way to satisfying your appetite, controlling proper hormone and blood sugar levels, and helping you to make real progress on fat loss.

To sum it up, the following food types are generally considered to be good carbs and should make up most or all of your carb intake: o whole vegetables o whole fruits o beans o nuts o seeds o whole cereal grains

Eat God Fats

Eating good fats when you reduce carbs in the evening will give you energy fats are not equal, and may help you achieve your goal faster, here is a comprehensive list of Good and Bad Fats.

Promote health and weight loss along with muscle gain.

Super-Unsaturated Omega 3 Family:
• Alpha-linolenic Acid (LNA) found in flax seed, hemp seed, canola, soy beans, walnuts and dark green leafy vegetables such as romaine lettuce and spinach. Flax seed is the richest source of Alpha-linolenic Acid. Flax seeds can be bought in little sacks from virtually any grocery store and kept tightly sealed in a container in the refrigerator. Sprinkle on salads, cereals, or in cups of fruit laced yogurt. LNA is involved in energy production. Like all Omega 3, a deficiency of LNA is strongly linked to the development of heart disease and cancer.
• Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) found in the oils of cold water fish, such as trout, salmon, mackerel, sardines and tuna. Our bodies use EPA to make Series 3 prostaglandins, which control many inflammatory processes. People suffering from any kind of pain or cancer are low in Series 3 prostaglandins.
• Stearidonic Acid (SDA) is found primarily in black currant seeds and some wild seeds. SDA is being carefully studied in its role in preventing and treating hormonally rooted cancers such as breast cancer, ovarian, testicular and prostate cancer.
Polyunsaturated Omega 6 Family:
• Gamma-linolenic Acid (GLA) is found in the highest concentrations in borage oil, followed by black currant seeds, followed by evening primrose oil. Mother’s milk has traces of GLA.
• Dihomogamma-linolenic Acid (DGLA) is found primarily in mother’s milk and infants receive DGLA during feeding that their bodies turn into Series 1 prostaglandins which are critical (life long) for many bodily processes.
• Arachidonic Acid (AA) is found in meats and animal products. The level of blood sugar is intricately involved in whether or not AA plays a beneficial or harmful role in the body. Series 2 prostaglandins are produced from AA and without Series 2 we would die. Many illnesses are the result in the imbalance of AA and a disruption of Series 2 prostaglandin production.
• Linolenic Acid (LA) is found in sunflower, safflower, pumpkin, walnut, soybean and hemp oils. Sunflower and safflower are the richest sources but when seeds, which are genetically modified, are grown, the LA content in the oil is much lower than natural seeds, so GMO (genetically modified organism) foods are essentially dead foods. LA is also very involved in energy production. A deficiency of LA can result in high blood pressure, high Triglycerides, sticky platelets, dry skin, fluid retention (edema), and all tissue inflammations.
Mono-Unsaturated Omega 9 Family:
• Oleic Acid (OA) is found in olive, almond, avocado, peanut, pecan, cashew, filbert, and macadamia oils. Butter also contains OA.
Mono-Unsaturated Omega 7 Family: (Ok , but sparsely)
• Butyric Acid (BA) found in butter, is used by beneficial flora in the intestines, as food and to manufacture natural antibiotics that poisons invaders. Butter is also one of the few oils, that when heated, retain its active beneficial constituents.
• Palmitic Acid (PA) found in tropical oils such as palm, coconut, and palm kernel and are being studied for their role in supporting thyroid function, arthritis, metabolism booster, and easing the symptoms of autoimmune disorders.
• Stearic Acid (SA) is found in shea nut butter, mutton, cocoa butter, pork and beef. Shea butter and cocoa butter have been used for thousands of years to calm inflammatory skin conditions.

Bad Fats: Promote Disease, Aging, an ,Mortality(Cheat day only)
• Trans-fatty Acids-Found in margarine, shortenings, and hydrogenated oils are very poisonous to the cells of the body, especially heart cells because heart cells rely upon essential fatty acids for fuel. Margarine and hydrogenated oils have been stripped of anything beneficial and destroy critical enzymes during their difficult digestion process. The body also has to further use enzyme stores to combat the widespread tissue inflammation caused by trans-fatty acids.
• Rancid Oils-Found in processed, packaged foods, such as bakery, frozen foods, fried snack foods, commercially baked cookies, cakes, etc. Rancid oils are highly toxic to tissues because they contain potent levels of cell destroying free radicals. Important levels of vitamins and nutrients are burned up trying to neutralize these potent free radicals producing widespread deficiencies in the cells.
• Hydrogenated oils-Used in every processed food and found in most oils sold in supermarkets are extremely damaging to cells because they change the permeability of cells making them leak and vulnerable to being intruded upon by toxins, viruses and bacteria. The membrane shield of the cell is damaged and can lead to cancer as the weak cell divides. Hydrogenated oils also greatly promote allergies and allergic reactions to food as the cells fill up with toxins that alert the immune system that something has gone very wrong. Hydrogenated oils are implicated in the loss of brain function and memory as brain cell function (normal neuron activity) is impaired by the “short circuiting” caused by hydrogenated oils.

Ok, I know this was a lot, no need to remember all this, but just remember what to stay away from in the carbs and Fat section.