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If your goal is to lower your body fat and still maintain your approximate weight then sugar has to be dropped from your diet as well as all processed foods. No junk food whatsoever, nobody should be eating that crap in the first place, because it is highly addictive. More scientist work in the food industry than for NASA. How crazy is that, but it shows the goals of the food industry, that is to make food as cheaply, and addictive as possible with the longest possible shelf life.
Ever bake a loaf of bread, its shelf life is just days. Ever buy hotdog/burger buns, they can sit for two or three weeks before they start to go bad. Hmmm, pretty amazing what all those chemicals/ingredients can do, and then you're ganna put that crap in your body!
Eat all the fish, chicken, or lean beef you want, along with all the vegetables you can stuff down, and watch the fat melt away. Fruits slow down the fat loss because that's what sugar does, even natural sugar. So limit yourself to one juicy piece of fruit per day!
Bodybuilders will tell ya that even one piece of fruit is out when it's coming down to the wire for a show. Getting from 10 or 12% to that critical 6% fruit is sabotage to your goal. Of course that's the extreme, but it does prove a point.
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