I eat lots of carbs. Waffles everyday for breakfast, sandwich or pasta at lunch, baked potato or pasta for dinner most nights. I've lost plenty of fat on this diet.

Studies have shown that eating before morning exercise helps you work out longer and at greater intensity, so you burn more calories. And that is how you lose fat.

Your body digests carbs faster than it digests protein or fat. So having just protein before exercise means you're more likely to have GI problems from undigested food.

If you want to buy a book, buy Nancy Clark's Sports Nutrition Guidebook. She is a registered dietitian who focuses on athletes.