MEN:
Rule 1: Eat like a king in the morning, a prince in the afternoon and a pauper in the evening.
Rule 2: Consume six small meals to keep your blood-sugar levels steady, and 3-4 litres of water a day.
Rule 3: Pack in at least 150g of protein each day from lean red meat, fish, chicken, turkey, eggs, milk, tofu or pulses. Your body uses 20% to 30% more energy to digest protein than it needs for carbohydrates.
Rule 4: Do not go without food for more than three hours otherwise the body will suppress its calorie-burning capacity.
Rule 5: Don't snack after 11pm.