The one food that I recommend (and that I eat almost every day myself) to maintain weight is plain whole-milk Greek yogurt – here’s a VIDEO that explains why…(or read below)…
Yogurt – because the fermented milk is rich in a wide range of natural compounds that support the microbiome and overall gut health – so it helps to repair “leaky gut” – which can lead to inflammation that interferes with blood sugar balance – leading to hunger and cravings and can “block” your ability to lose weight)
Greek – because this form of yogurt has more than double the protein of regular yogurt – and that added protein in your diet will help to control hunger as well maintain your muscle mass as you lose body fat.
Whole-milk (versus “fat-free” or “reduced-fat”) – because the extra fat helps to maintain blood sugar and appetite better than non/reduced-fat versions – and part of that fat is a type known as CLA (conjugated linoleic acid) that helps speed up fat-burning and overall metabolism.
Plain – because so many yogurts are packed with sugar – some have 30-grams or more (as much as a full-sugar soda!) – so choosing plain allows you to dial in your own level of sweetness by adding fruit, granola, jam, cinnamon, vanilla, honey, maple syrup – whatever you’re feeling.
Hope that helps!