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 2. Eat Protein, Fat and Vegetables

Each of your meals should include:

source of protein

source of fat

vegetables

a small serving of complex carbohydrates, such as whole grains

To see how you can put together your own meals, watch:

that low carb meal plan

This low calorie meal plan

These lists of 101 healthy recipes for low-carb and low-calorie foods

protein

Eating the recommended amount of protein is essential to help maintain your health and muscle mass while losing weight

Evidence suggests that consuming enough protein can improve cardiometabolic risk factors, appetite and body weight 

Here's how much to eat without overeating. There are many factors that determine your specific needs, but in general, the average person needs (9Trusted Source):

56-91 grams per day for the average man

46-75 grams per day for the average woman

A diet high in protein can also help:

Reduce food cravings and obsessive thoughts by up to 60%

Halve the urge to snack late at night

make you feel full

In one study, people on a high-protein diet consumed 441 fewer calories per day (10, 11).

Healthy protein sources include:

Meat: beef, chicken, pork and lamb

Fish and Seafood: Salmon, Trout and Shrimp

Eggs: Whole eggs with yolk

Vegetable proteins: beans, legumes, quinoa, tempeh and tofu

low-carb, leafy green vegetables

Don't be afraid to fill your plate with leafy green vegetables. They're full of nutrients, and you can eat them in very large quantities without dramatically increasing calories and carbohydrates.

Vegetables to include in a low-carb or low-calorie diet:

Broccoli

cauliflower

spinach

tomatoes

cauliflower

brussel sprout

Cabbage

Swiss chard

salad

Cucumber

healthy fats

Don't be afraid to eat fat.

How to Lose Weight Fast: 3 Simple Steps, Based on Science

Which is the best way to lose weight for women?

Why is it so hard for women to lose weight?

Is it easy to lose weight for women over 40?

Which is the best diet for Indian women to lose weight?

Your body always needs healthy fats, no matter what diet you choose. Olive oil and avocado oil are great options to include in your diet.

Other fats such as butter and coconut oil should only be used in moderation 

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Assemble each meal from sources of protein, sources of healthy fats, complex carbohydrates and vegetables.

Leafy green vegetables are a great way to enhance a meal with fewer calories and lots of nutrients.