A “30-day weight loss only” program is a short-term fix and will not ultimately help you attain your goals. Establish eating habits that will help you burn fat and lose weight for a lifetime.
The type of food you eat and timing of what you eat is very important for your metabolism. Your body needs adequate amounts of the macronutrients (carbohydrates, proteins, fats) to function properly.
Increasing muscle mass is critical to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. And, increasing muscle mass will burn the fat off of your body.
Protein's main role in your body is to repair and rebuild body tissues (especially so after an intense weight training workout). When your body doesn't get enough protein, it will take protein from other sources--mainly your muscles! Obviously, you don't want that to happen. Including foods with protein in every meal will help you eat less during the day. This happens because it takes your body longer to digest protein.
Carbohydrates, in the form of glycogen, are your body's preferred source of energy. Glycogen is stored in your liver and muscles and it is broken down into glucose. Glucose is then used by your body to make energy.
As a result, when your glycogen stores are low, your body's performance will suffer. When your body doesn't have enough carbohydrates, it uses energy mainly from proteins. As stated above, protein has another primary role in the body. And, again, your muscle mass will take the hit. Carb cycling can be useful in some situations, but don’t start with this method. Establish your eating foundation first.
Fat is important for your diet because it helps you feel full for longer periods of time and keeps skin, hair and nails healthy (among other things). You should limit your intake of saturated fats (usually solid at room temperature, such as butter) and trans fats ( partially hydrogenated fats found in packaged foods and fast foods).
Instead, increase your intake of heart-healthy unsaturated fats (they are usually liquid at room temperature, such as olive and canola oil, fish, nuts, seeds and avocados).