Eat carbohydrates with low glycemic index (GI), like fruits and vegetables.
Great sources of fiber come from melons, oat bran, psyllium, wheat.
Eat fat, like olive oil, flaxseed oil, corn oil, soybean oil, salmon, tuna, cod, walnuts, peanuts, almonds.
Quality protein is important. There are nine essential amino acids that we must get from food. Quality sources are usually in the form of animal tissue such as beef, fish, chicken, and eggs. However, you can get all nine amino acids from e. g. mixing beans and corn. Tofu and enriched soy can also yield quality protein.
Don’t forget to allow yourself room to cheat. You can have a cheat meal once every 3-5 days.
Here are some things to keep in mind:
1. Stay away from fried foods.
2. High fat foods make a person fatter if overconsumed.
3. Foods high in refined sugar and refined starches make a person fatter.
4. High GI foods make people fatter even when low GI foods have identical calorie content.
5. Eat in variety and moderation.
6. Avoid the Abstinance-Violation Effect.
7. Eat more fresh vegetables and fruits.
8. Eat between 3-5 meals per day.
9. Don’t starve yourself.
10. Be positive