When it comes to designing a healthy eating plan to achieve long-term weight loss, remember that the quality of the foods counts just as much as the quantity. Some foods will require much smaller quantities to fill you up, and thus will take up fewer calories. For example, you’re more likely to feel full from one piece of whole wheat toast with a higher fiber content than two slices of white toast.
WebMD advises choosing foods with plenty of protein, as protein keeps you fuller for longer and mitigates spikes in blood sugar, which can lead you to eat unhealthy sugary foods. Dr. Reshmi Srinath, the director of the Weight and Metabolism Management Program at Icahn School of Medicine at Mount Sinai, recommends adding nuts to your meals throughout the day to boost their protein content.
