For your diet, you should load up on whole foods with an emphasis on lean protein and healthy fats. "Focus on healthy fats like olive oil, avocados, seeds and legumes that will help your body by feeling satiated," explained registered dietitian Shana Spence, MS. She also recommends eating lean proteins, such as chicken, fish, or plant-based proteins like tofu. "These also fill you up and leave you satisfied," she said.
As far as how much of these macronutrients you should eat, Jim recommends a macro breakdown of 40:30:30 — 40 percent carbs, 30 percent protein, and 30 percent fat.