Cardinal Rule number ONE—replace the word “DIET” with “Healthy Eating Lifestyle.”
Potentially, the single most important factor in your quest to lose weight will be to change your eating program and adopt a new healthy living style. Getting lean is about 70% dietary effort, 20% proper workout programming technique, 5% psychological (because, let’s face it, temptation is around every corner), and 5% sheer determination.
If you don’t stick with the diet you aren’t losing fat, are you?
The one exception would be protein intake, as you should be consuming a minimum of one gram per pound of body mass in order to prevent muscle loss. Losing weight is of no use if you aren’t losing FAT weight. That’s the critical factor that will determine whether you end up looking like a smaller version of your current self at the end of the diet or a version that is leaner and appears more muscular.
Rather than giving you specific foods to eat, shoot for a calorie intake of between 10 and 12 multiplied by your body weight. This is a fairly good approximation of the calories you should be consuming for weight loss, along with one gram of protein per pound of body weight.
After that, aim for 15% of those remaining calories for fat (or higher, whatever your preference) and fill in the rest with carbs.
It should be clear, if you’ve ever tried dieting before, that certain foods will help satisfy your appetite better and keep your blood sugar levels under control (thus, preventing rebound hunger), so the more you can incorporate these types of foods the better the chances you’ll have when you try to get ripped.
Remember to take in some protein and carbohydrates around your workout period, for both muscle glycogen replenishment and to help give you the energy you need to get through the workouts in the first place.
excerpt from AskMen.com