Foods to Eat
In general you want to increase you overall intake of lean protein and fiber. Foods rich in these substances will help you with feeling full longer because they are digested more slowly.
Protein in general also will help prevent your body from consuming your own natural protein which is stored in your muscles. This will help maintain your lean body mass and your metabolism. Your metabolic rate is regulated in large part by your muscle mass.
Also, a diet high in protein stimulates your metabolism.
Fiber is also filling and has the added effect of slowing the absorption of sugars. Although fiber is a carbohydrate, it is not absorbed into your body, it goes right through you, so you cannot gain weight from it.
Foods rich in protein:
Lean cuts of beef, ham, lamb, pork and veal; (avoid ground beef, unless it’s from sirloin)
Skinless chicken and turkey breasts
Canned tuna in water
Fish (salmon, tuna, cod)
Nuts in moderation because they also have oil (walnuts, almonds, peanuts, pistachios and pecans)
Beans, lentils and chickpeas
Dry cheeses (avoid processed cheeses)
Foods rich in fiber:
Whole wheat bread, pasta and crackers
Whole grains bran)
Fresh fruits (pears with peel, apples with peel, oranges, raspberries, strawberries, blackberries, bananas)
Fresh, non starchy vegetables (artichoke, spinach, lettuce, onions, green peppers, pickles, celery)