Pair proteins with carbohydrates to slow your body's absorption of the carbohydrates and allow you to use the calories as energy and not store them.
Eat 30g of protein within 30 mins of waking up and within 30 mins of completing a workout.
Eat good fats throughout the day to stay full! Aim for around 10g per meal. Good fats are foods like: olive oil, coconut oil, avocado, nuts, nut butters and seeds.
Eat your veggies! Baked, steamed, grilled or raw...go for multiple colors and multiple times a day!
When hungry choose lean meats, veggies, nuts, fruits and keep on top of your water consumption. Your body can feel hungry when it's actually dehydrated.
Try and avoid processed foods, refined sugars and alcohol.
Do these things 80% of the week along with exercising consistently
and watch your goals be set and met!