If you are not eating protein based foods, you will lose muscle first before fat. Recommend eating protein (dairy products, meat, fish, rice & beans, or nuts with salad) at every meal, plus exercise so you lose fat weight. You did not state your age, however, you need 2000 calories a day to help your body maintain a good nutritional state. Suggest eating a Heart Healthy diet which will give you the nutrients, vitamins and minerals your body needs, lose weight slowly, and help with possibly preventing of future disease states. Heart Healthy diet, which is a moderate fat diet, and a moderate fat diet means = using polyunsaturated (omega 3, corn oil, nuts, etc) fats and monounsaturated (olive oil, canola oil, peanut oil, etc) fats, no saturated fats (high fat snack foods, butter, fat spreads) and no trans fats. Eat low fat meats (chicken, fish, loin of pork) or non-meat sources (soy products, nuts), low fat vegetarian combinations (rice & beans, pasta & beans, low fat cheese & pasta), low fat and substitute dairy products (1% milk, low fat/fat free yogurts, low fat soy milk/soy yogurt), use plant oils, non trans-fat margarines, and eat a lot of fruits and vegetables. Eat daily high fiber breads and cereals (oatmeal). Hoped this helped you.
thanks! that's just what I eat! except the nuts