As long as you are not eating over your maintenance calories, you will not have to worry about gaining much fat. However, stable insulin and blood sugar levels will help promote a fat burning environment better than that of when they are elevated. This makes since right? Now, in favor of this stable insulin/blood sugar environment, you want to pick foods that will have a lower GI, along with a low insulin spike. There are numerous foods that will do this:
Proteins: Any kind of meat, cottage cheese, casein in general (not in milk), Peanut Butter, etc....
CARBS: Any of the carbs that have a GI below 55-60 should be adequate. Remember though, that the GI may change with the addition of other macronutrients and antinutrients...etc....
Fats: Peanut butter, Flax oil, canola oil, avocado, etc......
I know you frequent the diet board, and knowing this, I know you seen the post (actually 2, of which one was yours if I remember right) that we discussed how milk has a low GI but new research is showing that it still illicits a HUGE insulin spike. It even raises the insulin spike of bread when taken in conjunction with it.
My advice is if you do not want the insulin spike correlated with drinking milk (whey may even increase this) then you might want to pick another source. The addition of certain oils may be able to lower the insulin response, but this is unkno9wn at this time of how much (I would have ythought the casein and lactose and lactic acid would have helped with lowering the insulin spike, but they didn't). Also some kind of soluble fiber will also help lower the GI, and hopefully the insulin spike. All in all, this may not matter if your calories are debited. Since its been a while that I posted here on the women's board, here is the study I am referring to:
http://www.ajcn.org/cgi/content/abstract/74/1/96
Hope everyone has been doing alright, LATER!
MR. BMJ