i feel way fuller for much longer with a small serving of rich meat or salmon than i do from 6 oz. chicken or flounder.
my first meal is most often bone broth with either eggs or meat and some greens wilted in. hot sauce often, cocnut milk sometimes. it sets me up for hours.
here's another thing to keep in mind: if you've been yo-yoing on the SAD for awhile (years?) it's not just your metabolism that is damaged. you likely are sorely deficient in many minerals, and that whacks out hormones, making weight loss even harder. it's easy to get the macros of fat, protein and carbs. you're being super-wise to include foods like liver and seaweed. but the bone broth is like magic potion and i strongly recommend d3 supplements too.
Vitamin D Hormone
Broth is Beautiful - Weston A Price Foundation
As I ate the oysters with their strong taste of the sea and their faint metallic taste that the cold white wine washed away, leaving only the sea taste and the succulent texture, and as I drank their cold liquid from each shell and washed it down with the crisp taste of the wine, I lost the empty feeling and began to be happy and to make plans.
– Ernest Hemingway