MACRONUTRIENTS FOR WEIGHT LOSS
All your meals should consist of:
If you are having a snack, then you should make sure that it contains protein and a complex carbohydrate. When meals are smaller, quality really matters. Thus, make sure you include protein, high-fiber complex carbs, as well as healthy fats (olive oil etc.) in your meals.
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Protein and fiber will help you feel full;
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Complex carbs digest slowly without spiking you blood sugar levels;
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Fat, which also digests slowly, delivers a spurt of energy long after your meal.
It may sound like common sense but stick to high protein, complex carbohydrates and low fat foods like tuna fish (and other seafood), chicken breast, turkey, whole grains, fruits and vegetables. Make sure to eat fresh whole foods whenever possible.
Studies have shown that slim people tend to have a predictable diet with very little variation. It is thought to dull the palate and thus encourages people to eat less. This also makes it easier to plan meals from day-to-day, requires less preparation and means you are less likely to go hungry and then binge.
Supplements
Adequate Nutrient Supplementation is vital, especially when your body is going through changes and your calorie intake has been reduced. Without optimum nutrition, you cannot achieve optimum health and weight loss. Good nutritional supplements will help nourish your trillions of cells. Several years ago, the American Medical Association changed their position on supplements and decided that most Americans cannot get the nutrients they need from food alone.
Choose a good multivitamin rather than a high dose of any single vitamin. Avoid taking supplements that contain just one or two specific vitamins or minerals unless this has been advised by your doctor or dietitian. The reason for this is that vitamins and minerals work in harmony and 
an excessive amount of just one can impair the absorption or effectiveness of others. Correct balance is vital. So, keep it simple. Everyone has different needs and it may be the case that you would benefit from further supplements. It may be useful to check with your doctor whether you have any vitamin or mineral deficiencies.
Of course, you can add supplements such as digestive enzymes, probiotics and omega-3 to your routine, depending on what you feel may be beneficial to you.
