olive oil, fish oil, real butter, nuts, flax seeds, etc. * Carbohydrates: brown rice, oats, wholemeal pasta, quinoa, etc. This does not have to be perfect. Eating junk food actually helps the loss of fat, since it keeps the hormones activated. However, do not overdo it. Eat junk food 10% of the maximum time That's 4 junk foods a week if you consume 6 meals a day. 4. Limit alcohol consumption.