1. Eat first meal 30-60 upon rising and every 2-3 hours all day.
2. Eat protein with every meal.
3. Eat veggies with every meal (fruit limited).
4. Eat "other" carbs with post workout meal only (carb days only).
5. Eat essential Fats with all meals.
Water is the ONLY liquid!
Next we want to reduce or eliminate all liquids that contain sugar. Soda and most fruit drinks. Limit fruit juice and eat the whole fruit instead. Excess fruit sugar in the liver will slow our fat loss way down.
Add variety with whole foods.
Typically most hard core fat loss folks will eat the same foods day in and out, very boring! Eat the largest combination of vegetables and fruits, whole grains, poultry, meat and fish dishes. Each food has different nutrients our bodies need to survive well. Maybe some cook books for variety or the food channel for more ideas.
Plan to eat specific meals/times
Set a schedule that will coincide best with your day to ensure the 2-3 hour guideline to minimize skipping and to keep blood sugar stable. No time to flip out and go postal with anyone because you forgot to eat. Plan the weekend out as well, since this is usually a different plan than the weekly one we all have.
Every 4-6 days have higher; non-processed carbs in your meal plan-cheat meal!
As a general rule, eating clean when everyone else around you seems to have no plan when it comes to eating is tough so having a set regular day set aside to eat a few of the things you enjoy relieves the cravings. Because you've worked all week at your eating plan, a few favorite items included regularly will make it seem not so much like a diet.
Be Consistent!
This is the most important of all. Many of us quickly think something isn't working long before we've given it time to work. Most habits take 3 weeks just to get going in a positive direction and the more changes you make the more patience you'll need. Remember the gain didn't happen overnight and it'll take a few weeks to lose a few.
Now with the food and eating system in place, the strength and cardio program will be much more effective at providing the type of results that escape everyone else.....except you this time!
