Each meal should be between 200-300 calories. Eat a complex carbohydrate with protein (20-21 grams) at every meal. Drink at least 8 cups of water daily. Never miss a meal, especially breakfast. Consume adequate healthy fats each day. “I recommend shopping at farmers markets or when at the grocery store, stick to the perimeter and choose foods with one to three pronounceable ingredients only, staying away from any food that comes in a box or bag that man has had a hand in creating or contains ingredients you can’t pronounce,” Reno says.