25 year old male who works out about 3 times a week or so. I used to go 6 times a week but ever since I got a job at the airport in sales on my feet I feel I am active enough. I am 5’8” and 135 pounds so I’m definitely not overweight.

The last few weeks ever since I came back from a month trip in South America I have been eating fast food like crazy. I think I have had more fast food than home cooked meals. I lost some weight from the trip because I had swallowing issues during my time from almost choking on a steak.

Coming back to the USA I actually became bloated because there’s so sugar and fat in the food here compared to elsewhere.

Now that my doctor called me and said “nothing to worry about, just need to stay away from starchy carbs” I am at a bit of a loss because I am not sure if I need to completely cut them cold turkey or just limit.

But how much?

A coworker of mine had prediabetes but was more or less obese (same height at 300lbs and now is 200) and told me “yeah you need to say goodbye to pasta, rice and anything that is sugar or a carb”. Another coworker who also had it (not sure of her weight before) told me just eat healthier.

I am of Italian decent and I love pasta as well I have a big attachment to Korean and Japanese foods which contain a lot of short grain white rice.

Should I l:

A: completely cut everything out and eat very strict for a month or so and ease my way into a moderately healthy lifestyle?

B: limit myself to only having foods certain days?

C: eat half of the portions I usually eat?

What do I do?