Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar.
Keep intake to levels that will support exercise but not body fat.
Looking for somewhere to start?
Look at your plate at each meal, does it include meat (protein) and veg, nuts & seeds?
The guide below uses your hands to get an idea of portion control & size. As it is a guide, be flexible and adjust as needed:
Meat/Protein - size of your palm
Veges - size of your clenched fist
Carbs - size of your cupped hand
Fat - size of your thumb
*Men x2 of the above.
Examples of favourable foods:
Protein - Meat, Eggs, Cheese, Tofu
Veges - If its GREEN - GO FOR IT! Cauliflower,Onion, Mushrooms
Carbs - Carrot, Pumpkin, Corn, Potato, Sweet Potato
Fat - Nuts and Nut Butters, Avocado, Butter, Olive Oil
Have a look at The Zone Diet if you are after a bit more info.