If you really want to lose fat, build muscle and maintain optimum health, just eliminate all the white things from your diet. No sugar, no pasta, no bread, no rice, no potatoes.
Pretzels: brown. Peanut butter: brown. Nuts: tan and brown. Chocolate: brown. If I lick all the white icing off a chocolate cupcake, I can eat the cupcake!
I'm on it. I'm totally on it.