The key to eating so that you are not feeling hungry and deprived, but yet you are still making progress towards healthy weight loss or maintenance, is nutrient density. Nutrient dense foods are satiating without a huge caloric count.
In a nutshell, nutrient dense foods have a high amount of nutrients per calorie (veggies) as opposed to one with a low amount of nutrients per calorie (sugar). This tends to mean you can eat a fair volume of food without eating an overload of calories.
This is a huge topic and I cannot begin to cover it in a single blog post, but as a general rule nutrient dense foods tend to be one ingredient natural unprocessed foods as opposed to processed foods which often have a huge caloric content from added sugars, or are so highly processed there is very little actual nutrient content left.
Dr. Mercola has an article related to this here:
On the subject, although it was not the plan I started on when I lost my excess weight five years ago – my story, Mercola.com has a very complete nutritional plan on that website which I will link below. Although I have not reviewed this in detail for a while, from what I remember of it I am in agreement with the majority of these recommendations.
Of course, at the end of the day educating yourself about what to do and then actually putting it into practice consistently can be two very different things requiring two different skill sets. This is where coaching can be the difference that means success.