1. Eat protein
At every meal, including breakfast.
2. Eliminate wheat - and flour-based products
For the time being. And yes, that definitely includes bread and pasta.
3. Eat unprocessed foods
90 percent of what you eat should be food that could have been hunted, caught, gathered from the ground or plucked from a tree.
4. Reduce starch
To one portion a day, and don't eat that portion during your evening meal. Best choices are oats, sweet potatoes and beans.
Two a day maximum, and only the low-sugar, high-fibre variety. Apples, pears, plums and berries all are good choices. Bananas are not. For now, fruit should be eaten alone or with something light like nuts or a little cheese. Lose the fruit juice.
6. Reduce or eliminate dairy
For the time being, especially cow's milk. Exceptions: reasonable amounts of cheese and occasional portions of yogurt, but not the fat-free kind (it contains way too much sugar).
7. Lose the booze
Despite what the studies say, you lose no health benefits by giving up alcohol. There is nothing essential in alcohol that you can't get in fruits and vegetables.
8. Stop using vegetable oils
Such as sunflower. The supermarket kind is highly refined, and it oxidizes easily when heated, contributing to arterial plaque. Use olive oil instead.
9. Watch which types of fat you're eating
The amount of fat you eat is probably less important than the kind of fat you eat. The worst are fried foods, margarine and foods that contain hydrogenised or partially hydrogenised oils. The best is omega-3, found in fish and flaxseed oil.
10. Obsessively drink water
At least eight or more large glasses each day. Every day. No excuses.