BASICS

Carbohydrates: composed of carbon, hydrogen and oxygen, they are the major source of fuel for the body and individual cells. Types of carbohydrates include sugars, starches, and fiber. The energy produced by carbohydrates is four calories per gram.

Sources include:
> Fruits
> Vegetables
> Legumes
> Honey
> Bread
> Potatoes
> Pasta

Protein: Main structural component of the body. Protein makes up the organs, muscles, blood, cell membranes, and immune system. Individual units are called amino acids. The energy produced by protein is four calories per gram.

Sources include: 
> Meats
> Dairy products
> Eggs
> Poultry
> Fish
> Legumes
> Soy

Fat: Also known as lipid. The energy produced by fats is nine calories per gram. Proteins and carbohydrates each provide four calories per gram. Hence, fat is more than twice as caloric as protein and carbohydrate.

Sources include
> Butter
> Oils
> Meats
> Fish
> Egg yolks

Log what you are currently eating. You may not be aware even the ball park of calories you are consuming. I know there are people who don't believe in counting calories etc. if that works for them then great, who am I to knock it? But GENERALLY folks are way off on their estimations

Once you know what you are taking in, start cleaning it up. Get rid of the junk start swapping the bad for the good. Ex: if you've been eating a fast-food chicken sandwich and fries for lunch, step one would be switching to a chicken breast on whole grain and a piece of fruit or yogurt. Eventually you'd like to get to something like a salad with grilled chicken and a baked potato.

You should consume four to six meals a day. Choose from a variety of food groups at mealtime. Try to include foods from all the groups. A diet low in fat and refined foods is good, but you don't want to eliminate all fat. Good fat provides additional vitamins A, D, E and K and raw materials for important hormones that stimulate muscle growth.

Remember it's a LIFESTYLE change. I eat healthy year round. I'd say its a 80/20 split. 20% being junk that includes holidays, cheat meals and the occasional drink (hiccup!) I eat super strict only when getting ready for a show. Also, don be discouraged by slow weight loss (according to the scale) you didn't put the weight on over night and it ain't gonna come off over night either.