You can't rush it-you must give yourself the time to learn about how your body functions and adiust to what it tells you. Chinese dietary philosophy suggests that you generally embrace your native foods and eat foods grown locally and in season. What is unhealthy about American foods is not the fact that they are American but that they are too often commercial inventions instead of natural foods. No, but the body handles meat protein best in small quantities. You should eat no more than two to three ounces at a meal, limit the amount of red meat you eat to about six ounces a week, and begin to think of it as an accent, not the centerpiece in any meal.
Sugar is also part of a balanced diet when eaten in small quantities.
Refined sugars have the fewest nutrients, but other sugars such as fructose are contained in nutritionally beneficial foods. Chinese medicine sometimes prescribes sugar as a tonic. You want to eliminate coffee, alcohol, drugs and cigarettes. As for other shifts, simply concentrate on eating the most nutrition-packed calories possible. That will naturally lower your fat intake and increase the grains and vegetables.