Restricted Carbohydrates

• Although carbohydrates are essential for maintaining energy, too much of them can cause your body to convert them to fat if they are not burned off daily. Simple carbohydrates found in simple sugars (fructose, sucrose, galactose) are converted into energy quickly but do not last long, which leads to hunger shortly after consuming them. Eliminate simple carbohydrates from your diet and focus on complex carbohydrates to fulfill your daily carbohydrate requirements. Complex carbohydrates can be found in beans, cereal grains and whole-grain pasta and bread. Avoid eating potatoes, bananas and other carbohydrate-dense foods as they raise insulin levels, according to Michael R. Eades and Mary Dan Eades, authors of "The Protein Power Lifeplan."
  
  

Non-Starchy Vegetables

• Nonstarchy vegetables are low in calories and carbohydrates, which is perfect for getting your nutrients without overeating. Nonstarchy vegetables include spinach, carrots, bok choy, tomatoes, cauliflower, peppers, mushrooms, turnips, cucumbers, okra and salsa, according to the American Diabetes Association. These vegetables also provide magnesium, iron, zinc and vitamins A, C, E and K. According to "The Protein Power Lifeplan" nonstarchy vegetables should be between 35 to 40 percent of your meal.
  
  

Protein

• Protein is a string of amino acids that provide energy to your body and help build muscles. You can find this nutrient in fish, poultry, red meat, nuts, seeds and dairy. Be careful when consuming red meat, as it is high in saturated fat. The skin on chicken is also high in saturated fat, which can work against you if you're attempting to lose weight. Fish is an excellent source of protein, with the highest amounts in salmon, mackerel, sardines and albacore tuna. Soybeans and tofu are also high sources of protein, and tofu is considered a healthy meat substitute, according to Michael Eades.