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Estimate the amount of protein for each meal by the size of the palm of your hand.
The average palm is about 4 ounces or 32 grams of protein.
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Choose low-glycemic carbohydrates (such as sweet potatoes), which allows
you to eat a slightly larger portion. When eating high-glycemic carbs never eat a portion larger than your clinched fist.
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Use cold water fish, lean chicken breast, and lean turkey breast as the main
source of protein.
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Take 1 tablespoon of flax seed oil daily to help the body burn fat.
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Use nutrition shakes for meal replacements once or twice daily.
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Never go more than two or three hours between meals.
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Eat five or six meals daily. Each meal needs to be about 300 calories.
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Don't eat 2 hours prior to bed time. This means that you need to start eating early
in the day to get your meals in. This will also have you eating during the active part of your day.
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Drink at least 8 glasses of pure water daily.
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Prepare most meals in advance to minimize eating out.
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Avoid sugar and sweets.
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Eat more fiber.
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Take one day off each week to eat as much or as little as you want.
