Protein
Protein can help you feel full for longer and supports muscle maintenance during weight loss.
Good options include:
* eggs
* chicken or turkey
* fish
* Greek yogurt
* cottage cheese
* beans
* lentils
* tofu
Instead of eating a meal made mostly of refined carbohydrates, try including a clear protein source each time you eat.
This can make it easier to control hunger later in the day.
## 2. Eat More Fiber-Rich Foods
Fiber adds volume to meals and slows digestion, helping you feel satisfied without needing very large portions.
Useful sources include:
* vegetables
* fruit
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