Level 6 Valued Member
Boiled Potatoes score very high in satiety index so its a good option, lentils or legumes in general as well as a side dish + protein +veggies, choosing the right foods is crucial to avoid those reactions.Another thing is is when I cut calories while I’m doing my iron cardio protocol my metabolism goes ape s*** and i want To eat everything in sight! Lol
You need to find a substainable way on the long term, if you start a restrictive diet then you get bored and end up binge eating and bouncing back, its a matter of changing and improving different things over a course of time. for example I love intermitteng fasting because it simplifies my daily routine, it helps some people loose weight or maintaining too.
@Ege is right for sure, over processed stuff needs to be avoided.
Anyway if you want to embark in a diet you should contact always an specialist.