Hello there. I am new to the program. I need suggestions on what diet to follow I want to build muscle I weight 154 what are best recommendations for diets? Is weight watchers good?
To lose weight, you must simply eat less calories per day than you burn. Or burn more calories than you eat. As for what you eat, I recommend that you try to keep your carbohydrates at or below 50% of your daily diet, keep your protein at or above 30%, and your fats at or below 20%.
There's a great calculator to help you figure out what balance of these three macronutrients you should be hitting each day. It's http://iifym.com/iifym-calculator/.
Try to eat as many plain or whole foods as possible. Lots of vegetables, lean meats, beans and legumes, etc. Also make sure you're drinking plenty of water. I mean PLENTY of water. I really could go on for a while, but I'm trying to keep this short. If you burn more calories than you eat, you'll lose. It's pretty straight forward. Good luck!