More protein, fruits, and vegetables and less carbs and sugars. However, you should have some good carbs as a source of fiber. So, instead of reaching for white flour pasta or bread, go with ones that have "whole grain" or "whole wheat" on the label. Try not to drink juices and sodas because they are packed with sugar, sugar turns into carbs, and stores as fat. Try supplementing all drinks with water, or sugar free teas, like green tea (which speeds up metabolism). Buy baby carrots and eat those as a snack throughout the day, and try to east 5 small meals daily, instead of a few big meals. In terms of fast food, all fast food is fattening, you are doing yourself a disservice by eating those foods since they are packed with so many calories, that even with exercise you will not lose much if you continue eating them. Since you're pressed for time in terms of cooking, maybe you can try diet frozen foods like "lean cuisine" and "smart choice." For breakfast you can buy yourself outmeal cereal packets to which you just add water and it's automatically ready in 1 minute. For lunch, just buy whole grain bread, and make yourself a sandwich with either tuna or turkey since they're low in fat and high in protein. Add lettuce, tomatoes, and any other vegetable you like to the sandwich, just skip the butter, ketchup, and mayo. One tablespoon of ketchup has one table spoon of sugar, so be careful of garnishes. You may be eating a healthy meal like a salad, but if you add some dressing, it could have 5 times more calories as the meal itself. In terms of fast food, you can try Mcdonald's salads, but like I said, stay away from their dressings and garnishes. For dessert, you can put an apple in the microwave for about 5 mins, or until it's soft...it turns into a baked apple/puree, and it tastes very good, and it won't ruin your diet. You can also buy frozen seafood and just boil it for 10 mins or so, and add it to your salads, or you can add chicken breast to salads to make them more filling. Good luck, you can do it if you believe in yourself!