3. Move your carbohydrate intake away from foods that spike a high insulin response in body to foods that offer more quality fuel for long-lasting energy. To simplify, try to limit your intake of processed carbs like breads, pastas, refined sugar products, etc.; instead, eat more unprocessed carbs like fruits and vegetables. If it comes in a box (crackers, cereal, pasta, cookies), forget it or at least only eat it in moderation. In fact, if there's one thing you can do that will have a significant, positive, and lasting effect on your health and bodyfat percentages, it's shifting your carbohydrate intake away from processed foods and towards natural fruits and vegetables.

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BURGER KING: “Have it your way.”

Fine, then gimme a BK Broiler with no mayo (just 9 grams of fat), a BK Side Salad (3 grams of fat) and a strawberry shake (6 grams of fat). Next time, I’ll give BK Broiled Chicken Salad (10 grams of fat) a shot or maybe BK Garden Salad (5 grams of fat).

WENDY’S: What other fast-food joint sells baked potatoes? ‘Nuff said. Hold butter and sour cream and you have yourself a wonderful, fat-free source for carbohydrates. Wendy’s also has a grilled chicken sandwich that is healthy if you specify “no mayo, please.”

Also, if you have time to unfasten seatbelt and take a stroll inside, many Wendy’s establishments offer a fabulous salad bar, where you can put your healthy diet into your own hands.

DUNKIN’ DONUTS: Slam dunk jelly doughnuts and try some of DD’s new low-fat muffins. The low-fat version of Blueberry, Cherry, Apple & Spice, Banana, and Cranberry Orange pack only a gram and a half of fat each, while Bran Low-fat Muffin holds just one. Even Low-fat Chocolate Muffin stores a mere 2.5 grams of fatty stuff. If muffins aren’t your thing, most bagels served at DD’s range between a gram or two per fat for each bagel. Dunkin’s also offers low-fat cream cheese if you can’t bear to eat it plain.

DOMINO’S PIZZA: Okay. So maybe you’re home now from a brutal day at office and into company of your fridge, your stove, and your oven. But really, last thing you feel like hearing is clanging of pots and pans. You just slipped off that heavy coat or out of those uncomfortable heels and now you’ve sunk into sofa. The telephone is an arm’s length away. Your mind says ‘no’ but you’re tummy is definitely saying ‘yes’.

Well, Domino’s isn’t that bad. It could be worse.

Two slices from a large cheese pizza total 9.88 grams of fat. Not end of world. Two average pieces of their delicious buffalo wings combine for 4.78 grams of fat. Not end of world. Two of their crispy, delicious breadsticks total 6.68 grams of fat. Not end of world.

As for a large, thick-pan, four-topping pizza? Well, that’s end of this story.