At least 2500 calories at least 100g protein . Eat enough salt daily which helps lower puffiness I notice on the rare occasion I don’t eat enoug salts my fingers get puffy and rings don’t fit . Get enough sunlight and sleep . I personally don’t have issues with starch. Eat about 10 corn tortillas a day and a lot of potatoes as I’m Russian Mexican and both are large parts of the diet. Not eating enough for me is worse than eating 3 lbs of potatoes as it increases water retention probably due to cortisol increase as not eating enough calories is a stressor . A gentle walk in nature helps me release extra water maybe as it relaxes me versus the gymRecently I've had success with really lowering starch - my face always has great colour, cheekbones defined, cheeks don't look inflamed.
What works for you?