Originally Posted by El Hefe

Definitely better than before, however, going from 11:30 to 4pm without a meal is a big window for your metabolism to slow, try to eat every 2 1/2 to 3 hours.

How much protien are you averaging? Got to maintain your protien intake for minimal muscle loss

Originally Posted by El Hefe

Simple and complex carbs are 2 different animals, complex carbs burn slow and give you energy throughout the day and are essential for good health. Simple carbs, spike blood sugar levels and cause you to crash and feel tired. Without enough of the proper carbs the body will burn more muscle than fat. Try to balance every meal so that you are getting adequate carbs, protien, and fats. Try to avoid refined foods (white bread, pastries,etc.), simple sugars (soda, candy). Your carbs should come primarly from whole grains, fruits and veggies.

Try to eat more of your carbs earlier in the day and avoid eating carb heavy meals right before bed.

Also make sure to get 25-30 g of fiber daily!!! You have much better success with the weight loss if you get adequate fiber intake, just make sure you drink plenty of water to go along with it.

Originally Posted by El Hefe

Simple carbs: White bread, white rice, soda, candy, pastries, potatoes, anything containing refined flours or sugars

Complex Carbs: Whole grain breads and cereals, brown rice, sweet potatoes, fruits, vegetables, oats

Basically, the more refined the carb, the qucker it is absorbed into your blood, causing a sudden "spike", followed by a "crash". Over time this can cause insulin resistance and can create health problems such as diabetes.

Complex carbs burn slower because your body cannot digest them as easily, therefore they will give you longer lasting energy over a longer period.

Typically foods that are a good source of complex carbs are also a good source of fiber