1. Eat a lean protein at every meal (chicken, turkey, fish, eggs, low-fat dairy, protein
drinks, nuts) to feed your muscles, promote fat burning, and to feel full.
2. Favor complex carbohydrates (veggies, limited legumes, limited whole grains) and
avoid simple carbohydrates (white rice, white potatoes, pasta, white bread, refined
grains, cereal, granola, juice, sugar, candy, sweets). Sugar causes a spike of insulin, which signals your body to store fat. The more processed carbs you eat, the fatter you get.