Quantity: consume approximately as many calories as you burn each day*. You can calculate your calorie needs for free here.
*Exception: if you are overweight, eat 300-500 calories less than you burn each day until you reach your target weight.
Quality: eat mainly whole foods, such as meat, fish, vegetables and fruits. Use supplements only to fill potential nutritional gaps.
Timing: finish eating at least two hours before bed.
Habit stacking
Level 1 (Q): eat the right number of calories.
Level 2 (Q+Q): eat the right number of calories from healthy foods.
Level 3 (Q+Q+T): eat the right number of calories from healthy foods and finish eating at least two hours before going to bed.