Written by: Chris Kulesza
*DISCLAIMER: I AM NOT A REGISTERED DIETITIAN OR NUTRITIONIST*
When its time "clean up" your diet, everyone's first move is to get rid of entire food groups and restrict themselves when that's actually the opposite of what they should be doing. There's no need to get rid of entire food groups when they all have benefits to your overall health. For some reason, "cutting carbs" is the first choice for the average person. Carbohydrates are used for energy and fuel your body to move and carry out basic functions throughout the day.
Instead of getting rid of something, my suggestion would be to see what you eat during 5-7 days; write a log. Most people do not eat enough vegetables or protein so first step is too add vegetables to one meal for a week. Following week, try to eat them with every meal. That's a slow start and will be easy to follow and most likely yield results, ie. more energy and alertness, overall well being.
Protein is the other group of food people tend to under eat. "yea I eat enough protein," usually means that person had 4oz of chicken for dinner and nothing else substantial during the day. Protein shakes are convenient but not a life changer, they're just an aid. Try to aim for a serving of protein equivalent to the size of your fist.
These two simple ways to improve your nutrition will help you in the long run and keep you from binge eating since you're only adding foods. I'm suggesting not to get rid of anything. This is a basic approach and will get you on the right path.