It bears repeating that high-fiber, low-fat foods—whole grains, vegetables, fruits—should be the mainstay of your diet. Just be sure to eat them in combination with moderate helpings of protein. While carbs fill you up initially, they leave the stomach faster than protein. Protein with a little fat helps slow that process. So to stay satisfied for as long as possible, include a well-rounded mix at each meal. Aim to get 45 to 65 percent of calories from complex carbs (past, whole grain, breads), 15-20 percent from protein (lean cuts of beef, skinless chicken), and no more than 20-30 percent from fat.