Eat more carbohydrates, but only complex unprocessed carbohydrates.

Remember, the outline and suggestions are very strict for the first month or so, or until you have a better understanding of calories and what your body needs.  Once you are better educated about yourself and how your body reacts, you can modify the whole process to a more tailor-made program just for you.  When that happens, there will be room for the occasional extravagancies.
One of the most important findings about proper nutrition is that if you replace fat with other foods, like carbohydrates, you can actually eat more, and at the same time, consume fewer calories which results in weight loss.  This is because fat has over twice the calories per gram than carbohydrates, and fat is generally stored immediately as fat.
To prove this point, in one study, when people on a moderately high fat diet were told to maintain their weight for 20 weeks while switching to a low-fat, high-carbohydrate diet which was chosen from low glycemic index carbohydrates, they lost more than 11 percent of their flab.  This was despite their best efforts to keep their weight consistent.
Because carbohydrates burn faster than any other kind of food, they keep the body’s metabolism revving higher requiring more calories for fuel.  Consequently, the less fat you have and the more lean mass you accumulate the more high energy food you need.  However, as you will see later, carbohydrates in excess of what you need for ‘FUEL’ converts to and gets stored as fat (triglycerides), just like fat.  So, choose wisely and only eat to “re-fuel” and “reconstruct”.  Don’t eat for any other reason.  If you are bored, take up a hobby, or go to the gym.  Stay away from the refrigerator.
Carbohydrates are found in a wide variety of foods, for example: cereals, beans, fruit, and all vegetables.  There are two kinds of carbohydrates, complex and simple.  Simple carbohydrates are such items as table sugar, honey, desserts.  They have already been refined or reduced to their simplest form.  While complex carbohydrates are carbohydrates such as fruit and vegetables that have not been processes. Carbohydrates are key to maximal athletic performance. They are the most efficient fuel available to the muscles for aerobic exercise and the only fuel that can be used anaerobically. At a lower intensity exercise, muscles will burn a combination of fat and carbohydrate for fuel.  But, during high intensity exercise, carbohydrates are used exclusively. Carbohydrates are so important to muscles that they actually keep their own supply of carbohydrates stored within the muscle cell (glycogen).
In addition to eating more complex carbohydrates, we also recommend you do the following:
Focus on Fiber.
Once in the digestive tract, fiber tends to attract fat and bind with it.  Because fiber is indigestible, it is quickly excreted, which helps to speed fat through the digestive tract before it has time to be absorbed into the blood and stored as flab.  Most low glycemic index carbohydrate foods (the preferable ones) are naturally loaded with fiber, but any kind of processing tends to deplete them of fiber.  When possible, eat foods whole, leaving fiber-rich skins on fruits like apples and choosing whole grain breads and cereals.  Always try to include fiber in every meal.  We want you to eventually cut-out breads from your normal meals and reserve them for the special occasions.  They are empty calories (meaning high in calories with little other nutritional value) and are un-necessary.  Whole wheat bread makes little difference.  It is very high on the glycemic index and has little nutritional value.  Whole wheat bread’s primary value over white bread is its fiber content.
Watch out for sugar.
Sugar is a simple carbohydrate and will make you gain fat on its own.  Also, many foods high in sugar are also high in fat.  A Hershey bar, for example, gets more than half of its calories from fat.  Cravings for sweets are often really fat cravings in disguise.  If you want something sweet, try a piece of fresh fruit or occasionally enjoy a bowl of Frosted Mini Wheat’s or Go Lean Crunch by Kashi, which is high in fiber, low in fat, and sweetened from Nutri-Sweet.  When you are craving sugar, you can usually find a satisfying substitute.  You just need to be creative when you are not having a craving.  When you do crave the sweet, the alternative is the only thing available since you already de-calorie your house.  Keep in mind that fresh fruit is high in vitamins and minerals, but also higher in calories than vegetables.  So, eat fruit in moderation.