Please describe a good and healthy diet to tone your body and lose weight?

General info: In general a low glycemic high protien diet . Stick with complex carbs and avoid simple sugars , white processed foods like breads and pasta. Stick with high fiber foods. Whole wheat pasta and breads. A good amount of lean protein essentional to replace what is broken down during exercise and helps with hunger and cravings. The are many web sites (web md etc) that can help calc ur caloric needs.