Your quick-start guide ● What you eat

Go for light, low-carb meals and snacks during daylight hours—maybe a veggie omelet for breakfast, a grilled chicken salad for lunch and nuts to nibble on. After sunset, go ahead and have your carbs. According to Madar, most dieters can indulge in two to three servings of carbs— along with protein, veggies

Make your own menus

In Madar’s study, folks ate a light low-carb breakfast and lunch plus a low-carb snack during the day. They then had a larger evening meal with two to three servings of carbs plus protein, veggies and healthy fat.