As far as diet goes, here are a few fat-burning nutrition guidelines in a nutshell: 1.Eat about 15-20% below your calorie maintenance level 2.Spread your calories into 5-6 small meals instead of 2-3 big ones. 3.Eat a source of complete, high quality protein with each meal. 4.Choose natural, complex carbs such as vegetables, oatmeal, yams, potatoes, brown rice and whole grains.