My Diet modifications

Even though I'm not working out as much as I'd like, altering the foods I eat has shown great improvement in my metabolism and overall weight management. I feel lighter and healthier with the food decisions that I have made and will continue to improve on in the near future.

1. At least 50% of each meal must include fruits and vegetables (raw fruits and veges are the best as they contain the most nutrients in this form) - eat as much as you like until you're satisfied
2. If you're not used to eating so much fruit in a day, try having a whole fruit after lunch and dinner. (This means the "whole" apple, not half, not a quarter - the whole thing)
3. Reduce meat intake to less than 1 serving per day (equal to the size of one deck of cards) - we don't need to eat meat to function, as long as you are eating lots of fruits, vegetables, and carbohydrates
4. Have lots of carbs! Ex. rice, pasta (no bread), your body needs carbs to function! - eat until satisfied
5. Avoid salts, sugars, MSG like the plague
6. No more dairy! - consume less milk products including yogurt, cheese, and ice cream as they contain a lot of fats and hormones of other animals
7. Have 4 times a day at consistent times (breakfast, lunch, dinner, snack) - this maintains a consistency in your metabolism
8. Stop eating at least 4 hours before you sleep
9. Drink 2L of water or fluids a day, try blending your own smoothies (equivalent to 8 cups)
10. When eating out, choose foods that are not deep fried, contains more vegetables and carbs, low salt, low fat, low sugar (eat out less than 3 times a week)
11. Click here to see how much calories you need to eat in a day: Calorie Calculator

You can definitely eat more calories than recommended but make sure it is low fat, low salt, low protein (1 serving a day), high carb, high vegetables and fruits, and include physical activity in your daily plan. 

(Note: if you're body is adjusted to having less food/calories in a day, you may experience some weight gain before the body re-calibrates itself. In the long-term you will maintain a healthier weight with less fluctuation)