Eat foods that are: 1) high in water-content, 2) high in protein, 3) high in fiber.
1. Eat foods that are high in water content. What does that mean? Foods that have water in them. Like fruits and vegetables. Foods that have high water-volume are greater in mass, and generally low in calories. You can eat more of these foods without building up tons of calories, which means you get to feel full. For example, let's say you plan to eat 1,600 calories today, and you only have two foods you can choose from. butter or strawberries. If you choose butter, you can only eat 1 cup of it, and you've consumed your 1,600 calories for the day. But if you choose strawberries, you can eat 57 cups. Now, obviously, no one would choose to eat a cup of butter, but look at the principle. You can eat a few energy-dense foods, or you can eat LOTS of nutrient-dense, low-calorie foods, like fruit.
2. Eat food that has protein. This includes meat (preferably lean meats), cheese, yogurt, beans, nuts, soy, lentils, and eggs. Protein is digested slowly in the body and therefore keeps you feeling fuller longer. Carbohydrates (especially the over-processed flour and sugar carbs we eat a lot of) are broken down quickly in the body, causing a spike of blood sugar that is met with a surge of insulin. The surge of insulin causes the sugar to enter the cells quickly, leaving your stomach and blood stream empty and wanting more food again.
3. Eat foods that are high in fiber. Fiber also makes food digest more slowly and keeps you feeling fuller longer. Fiber can be found in whole wheat, fruits, vegetables, beans, soy, lentils, barley, brown rice and oatmeal. Fiber is also unique because your body actually doesn't digest it at all. It just travels through you, helping your digestive system to run smoothly. It can also bind onto fats in your diet like cholesterol and keep you body from digesting the fats.
It worked for me! Here I am at 180 pounds...
and here I am at 152 pounds. :-).
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