Eat as much as you want of the right foods. There are few exceptions of middle-high Glycemic Index (GI) foods that are restricted but you have plenty of delicious foods that are unlimited.
How many times to eat?
1 - 2 meals a day guarantee fat storing. Evidently, if you want to lose fat faster you should eat 3 - 4 meals a day to avoid unstable blood sugar levels and prolonged periods of amino-acids deficiency. The blood sugar "rollercoaster" makes you feel tired between meals and more prone to body fat storage.
Low and stable blood sugar level reduces the risk of diabetes and you feel much more vibrant and alert, because over secretion of insulin by the pancreas causes dizziness and tiredness after high-carb meals.
The best time to eat is only when you are hungry, but none of us are perfect.
There are times when we eat just because we are stressed out.
What to eat?
Unlearn what you have learned about all-protein and no/low-carbohydrate diets. Low carb diet creates a condition called ketosis which affects your urinary frequency and risks your heart health. Low-carb hype makes you lethargic. You don't have energy because you block your fuel source. Your body needs enough carbs to have a lot of energy. It won't make you fat if you eat the right carbs.
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Fruits and vegetables: Choose dark green and orange items often, plus beans, other starchy vegetables and root vegetables for a wide selection of vitamins, minerals and anti-oxidants. Choose whole fruits over juice. It contains healthy fiber and micro nutrients not found in juice, which can be high in sugar.
Every meal contains a specific combination of protein and carbs, because protein synthesis requires energy.
Don't count calories. Don't count quantities. Eat when you're hungry and then your mind will send an abundance signal to your body that shuts down the fat-store mechanism.
Enjoy your food, have fun, and let the right mix of the right foods do the job for you.
Limit intake of sugar, salt, and alcohol, which carry health risks if consumed in excess. Watch out for "high-fructose corn syrup" in processed foods and soft drinks. It is another type of sugar. Soft drinks are notoriously high in sugar. So is alcohol in addition to being an intoxicant.
Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrates can also affect feelings of fullness in the stomach and this can influence hunger and your ability to control your body weight.
Healthy fat. Don't eliminate all fat from your diet. Some is necessary for life and health. Just make sure that most of it is unsaturated or mono saturated, such as that found in nuts and vegetable oils. Olive and canola oils are particularly healthful.
Calorie Count is a useful tool for calorie intake calculation and diet planning. Calories do count and it's also important how efficiently your body burns them. Calorie Count also contains a diet planner with professional advice on food combining, detox, suggested daily calorie intake for men and women, calorie intake from beverages consumed, as well as some useful guidelines for speeding up the metabolism and making the most of it. People make the mistake of thinking they have to make drastic changes to lose weight and get in shape, but the secret is to make small changes and incorporate them into their lives permanently.
