by Neal Barnard
Tips:
1) High fiber, plant protein breakfast
2) High fibers: beans, vegetables, fruits, whole grains
3) Choose low glycemic index foods: legumes, green leafy vegetables, fruits (except pineapple and watermelon). (sweet potatoes, yams, pastas are better than breads)*
4) Low fat foods keep leptin levels up.
5) Low fat high fiber diet helps hormone swings
6) Keep high protein food away from dinner, because it may disrupt the brain's ability to produce serotonin, therefore interfere sleep. Starchy dinner helps sleep.
* High fiber low GI food: apple, grapefruit, peach, pear, barley, bulgur wheat, all-bran cereal, spaghetti, corn chips, black beans, black-eyed peas, chickpeas, kidney beans, lentils, lima beans, navy beans, peas, peanuts, pinto beans, soybeans, soy milk.
