Phase 1: For the first 2 weeks, limit yourself to cutting out or drastically 
reducing: 
1. Wine, beer, alcohol in general 
2. Sweetened and carbonated beverages and fruit juices 
3. Sweets and dessert. 
4. Cheese 

Phase 2: Over the following 2 weeks, try to change your food choices and eating habits. 

For carbohydrates (CHO), augment those that are absorbed slowly, like brown rice, legumes, greens, oats; reducing those that are rapidly absorbed: white rice, pasta, potatoes, and simple sugars. 

For proteins, concentrate on lean meats (chicken, turkey), fish, and egg whites. 

Stay away from fatty condiments, concentrating on extra virgin olive oil. If possible, augment the number of daily meals from the traditional 3 to 5 or 6, avoiding big meals and reducing per-meal quantity. 

Remember that every meal should be composed of the correct proportions of protein, fats and carbohydrates. 

Phase 3: Over the following 4-6 weeks, gradually reduce (by about 10%) your calorie intake, while maintaining a good balance of protein, fats and carbohydrates for each meal. 
A good strategy is to encycle consumption of carbohydrates: 
1. Day one: reduce the intake of CHO to only 100 grams, while at the same time augmenting the proteic quota of about 40-50 grams. 
2. Day two: consume an average quantity of 200 grams of CHO, with a normal proteic quota. 
3. Day three: aument carbohydrates to about 300 grams. 

In this way one stimulates the metabolism, as well as the resinthesis of muscular glycogen. 

The ideal would be to manage to have the first two days at low and medium CHO intake coincide with the more intense training regimens in order to favor the use of fat as ‘fuel’; while the third day (rich in CHO) will fall on a rest or light training day, to facilitate the restoring of glycogen in the muscles.