Eat regular food and lose weight

Step 1

Use a 10-inch plate. According to research by Brian Wansink, using a 10-inch plate instead of a traditional 12-inch plate can help you reduce your calorie intake by 22 percent, without affecting satiety and satisfaction.

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Step 2

Fill half your plate with vegetables. Non-starchy vegetables, such as lettuce, tomatoes, cucumber, bell pepper, broccoli, eggplant, mushroom and onion, are sources of fiber, which helps you feel fuller. Vegetables have a low energy density, which means that they take a lot of space for very few calories. Low energy density foods reduce your calorie intake without leaving you hungry, according to Barbara Rolls in the July 2009 issue of Physiology and Behavior.

Step 3

Include a lean source of protein the size of the palm of your hand. Arne Astrup says in the July 2005 issue of the American Journal of Clinical Nutrition that protein is the most satiating macronutrient. To lose weight without starving, include 3 to 4 oz. of fish, chicken, turkey, pork or lean beef at each meal.

Step 4

Choose 1/2 to 1 cup of low-glycemic index, fiber-rich carbohydrates per meal. The glycemic index, or GI, of foods ranks carbohydrate foods according to their potential to raise your blood sugar levels. Low-GI foods enhance satiety in addition to contributing to greater fat loss, according to a study published in July 2006 in the Archives of Internal Medicine. Low-GI, fiber-rich carbohydrate options include whole wheat pasta, sweet potatoes, barley, stone ground whole grain bread, bulgar and legumes such as beans and lentils.

Step 5

Limit fat to 1 to 3 tsp. per meal. Fat contains more than twice as many calories compared to carbohydrates and protein. Too much fat can hinder weight loss, but healthy fats, such as olive oil, canola oil, non-hydrogenated margarine and avocado, should definitely not be eliminated from your diet. However, the amount should be limited to 1 to 3 tsp., including both the fat used in the preparation