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For carbohydrates, look for whole grains, beans and legumes, starchy tubers (such as potatoes and sweet potatoes) and fruit. The combination of resistant starch, fiber and water content will help you feel fuller, for longer. When it comes to carbohydrates, for most men we recommend 6-8 cupped handfuls of carbohydrates daily. And for most women, we recommend 4-6 cupped handfuls of carbohydrates daily. For fat-dense foods, look to high-quality oils and butter, nut butter, nuts/seeds, avocados, and even a little dark chocolate. Fat tends to be digested the most slowly of all the macronutrients, especially sources that are less energy-dense and higher in fiber (e.g. nuts, seeds, avocados).
For most men, itis recommended to have 6-8 thumb-sized portions of healthy fats per day. For most women, it is recommended to have 4-6 thumb-sized portions of healthy fats per day. Consider how you eat. Work on eating slowly. Pay attention to your own internal satiety cues. Eat without your smartphone, TV, or computer in your face. Eat from smaller plates. Create an environment in your home and workspace that makes it difficult to overeat or be tempted with highly-processed, highly-rewarding foods. Remember Berardi‘s First Law: If a food is in your house or possession, either you, someone you love, or someone you marginally tolerate will eventually eat it. This also leads to the corollary of Berardi’s First Law: If “a healthy food” is in your house or possession, either you, someone you love, or someone you marginally tolerate will eventually eat it.
