Eating strictly from this list with sensible portion control and exercise will result in a positive change in body composition period. You just have to discipline to do it.
Lean meat/poultry (90% lean meat, chicken, turkey, etc.)
Eggs
Dairy (cottage cheese, low-fat string cheese)
Healthy fats (fish oil, mixed nuts, olive oil, flax seeds)
Vegetables (spinach, broccoli, greens supplement)
Fibrous fruits (apples, grapes, pears, blueberries, other berries)
Oatmeal/other whole grains
Green tea
Protein powders (casein/whey blends, whey)
