(Original post by mikestraws)
Basically with the diet I would say keep it natural. So as far as the kind of things you are eating just eat things that are as close to their natural state as possible. Fresh fish instead of fish fingers, lean beef, chicken, and pork instead of birds eye style breaded chicken products. Tinned tuna in water or brine instead of oil. Eat fruit once or twice a day but avoid fruit juices. Eat as many vegetables as you can, shovel them down your throat! Keep a good stock of things like lettuce, tomatos, spinach to hand. Instead of refined sugar in hot drinks use natural honey, when cooking try to make your own sauces instead of using jars. Obviously the less chocolate, sweets, crisps, fizzy drinks, alcohol etc that you can consume the better.
As far as dair goes eat cheese sparingly, cottage cheese is good also. Milk I would say semi skimmed, anything lighter than that is void of nutrients. Eggs are a good part of your diet, including the yolks, lot's of good cholesterol and dietary fats in there. Try to eat sweet potatos equal to white potatos, each has nutritional benefits than the other doesn't, if I had to choose I would say I eat sweet ones more often than white, but as long as you eat both it's all good. When you do eat rice, pasta or bread keep them brown, and in moderation. Shelled nuts are also a great thing to snack on for protein, fiber and fats but be warey as they can be high in calories.
Eating like this you can't really go wrong. The more natural the food is the better, one of the benefits of eating like this is your meals end up not being very calorie dense. So you can eat well without feeling like you are on a diet and it will be very hard to go over your calories. Just keep in check the quantities you eat to make sure you are not eating more than you burn.
There are tools online for calculating your BMR, once you know this add some extra calories on to make up for your day to day life, add some calories on for your exercise and keep that number in mind as the "maximum" you can eat. You don't need to spend ages working out the contents of each meal for your goals, however the more attention you put into it, the more results you are likely to see.
And finally, have a treat once in a while. A couple of drinks and a pizza on pay day at the end of the month isn't going to kill all your progress, but having it at the end of each week is a diffent matter!