The best way is to understand where YOUR calories are coming from. Other tips are to learn to stop eating when you are full and listen to your body, it tells you how it should be treated. Fasting or food restriction depletes your glycogen stores that are your energy reserves so your body can run. This results in fatigue and lack of energy. Fasting also causes your body's metabolism to slow down resulting in more difficulty in losing weight.
Vegetarian diets can be healthful and nutritionally adequate, but it needs to properly planned.
The diet needs to include enough protein, Calcium, Iron, Vitamin B12, and Vitamin D. Protein sources include soy milk, soy cheeses, beans or peas, eggs, nuts or seeds, nut butters, tofu, tempeh, and peanut-butter. A person needs 2-3 servings daily. It is also important to choose a variety of foods, including whole grains, vegetables and fruits. If you are having difficulty on campus, it is important to have some of these foods in your dorm refrigerator so you can supplement your diet. There are two easy ways to monitor your hydration status, the color and quantity of your urine or by weighing yourself before and after competition.