Sorry this is long - but I hope it helps!

Kim - I use a commercial nutrition program and I am not going to push it on you or anyone else. I pay only for the products.

What I did learn when I started this several years ago is that PROTEIN was key. No, not for EVERYTHING I eat. But I was startled when I was told - and realized - that the "safe" diet snacks like carrot sticks and celery and fruit were all CARBS. Healthy carbs - but still carbs, which the body uses up quickly.

I always liked Susan Powter's motto: Eat, Breathe and Move. I didn't even read that book - the title said it all. Balance.

Here's what works for me:

1. Each meal balanced - good carbs, protein, veggies/fruit. Called a "colourful" meal. (In Canada we have the Canada Food Guide - in the US, I think it is the Food Pyramid??? Good resource to use.)

2. Snacks - Protein snacks. Look carefully at your grocer's, or a health food store, and find protein snacks that are LOW in carbs. A lot of so-called 'protein bars' are LOADED with sugar. If sugar is listed 5th or further along in the ingredients list, the amount is negligible.

A chunk of cheese (I use low-fat). Piece of chicken or other meat. Roasted soy nuts are great for protein - they are high in fat, but VERY filling!

3. Water. Water. Get a bottle of water that holds about 4 cups (here it would be a litre), and drink one of those a day. Though you're not supposed to, I used to rinse mine out with soap and water, rinse REALLY well, and allow to completely dry on its side. Now I use a washable water bottle.

I found that often when I thought I was hungry - I was actually a bit dehydrated! AND by upping the balance of protein in my diet, I had far fewer cravings!

I lost weight and kept it off - I did use soy shakes (fruit and protein powder - frozen fruit gave me smoothies! LOL). And - I have been on Celexa, and SSRI like Zoloft, for a number of years.

(Bonus - extra protein builds lean mass and raises the metabolic rate. If you have liver or kidney problems, ask you doctor. General rule of thumb - max 30g of protein per meal.)