You might be thinking "I don't want a science lesson - I just want to know what to eat and what not to" but bare with me. The reason why I am briefly covering macro-nutrients (carbohydrates, fat and protein) is because to understand energy balance and how energy is stored (usually in men as the flabby bits on your chest and gut and on women - the hips and arse) and how energy is burnt (or more important, getting into a calorie deficit to lose weight) it is important to understand these three components.

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I maintain that understanding which foods are high in specific macros, low in others, the times of day you eat, portion sizes and getting a grasp on what causes sugar spikes, will be will be a necessity in order to achieve getting the body that you are trying to attain and losing the one which is making you miserable. If you get your head around the most important element of any training program (more so than lifting endless weight and running for hours), then you will be clued up enough to make a positive lifestyle change that will see you looking good indefinitely. 

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Click on one of the above macro-nutrients to FIND OUT MORE.