To lose weight, eat portion-controlled servings of protein and fat. Don’t eat any carbohydrate. Eat 6 ounce, 300 calorie frozen sirloin burgers from Costco. Eat 200 calorie, quarter pound burgers (no bun) from McDonalds, Burger King and Wendy’s. Eat 200 calorie, roast beef sandwiches (no bun) from Arby’s. Keep your calories under 1500 a day, but don’t make yourself too crazy about this number. To maintain weight, when you are eating carbohydrate, eat as little fat as possible. Protein and carbohydrate contain 4 calories per gram. Fat is more than twice as fattening at 9 calories per gram. When you are eating carbohydrate, you are more easily storing fat, so keep your fat calories as low as possible on maintenance.