Originally Posted by Sohel
Reduce the heavy carbs, increase the protein (fish and dairy are both affordable and plentiful in this country), and get good fiber from fruits and veggies when having a big breakfast, smaller lunch and smallest dinner by 8PM.
It's more about 'white' carbs and not necessarily about heavy carbs. Go for carbs with a low glycemic index. Always have a big breakfast and a light dinner. Early dinner. By 7 at the latest.