Weight Management: In this article, we discuss foods that can help you maintain the weight you have and avoid weight gain.
Protein is a high-protein low-calorie food ideal for vegetarians
For many individuals, losing weight is difficult, but maintaining a weight loss is much harder. Most people who lose a significant amount of weight do so for 2 to 3 years before gaining it again. Some people who cut back on their caloric intake to lose weight see a decline in the pace at which their bodies burn calories.
Over several months, this makes losing weight harder and harder. It could also be simpler to gain weight after returning to a more typical diet if you burn calories at a slower pace. These factors make very low-calorie diets and quick weight loss undesirable.
Keeping off the weight requires a different strategy than just losing it. Following the guidance of those who have been there and managed to keep the weight off for a year can make it simpler for you to achieve your goals. In this article, we discuss foods that can help you maintain the weight you have and avoid weight gain.
Weight loss: Add these foods to your diet to maintain the weight that you have lost:
1. Green leafy vegetables
Green leafy vegetables are ideal for achieving and maintaining a healthy weight due to a number of factors. For instance, they include minerals and fibre that keep you hydrated and satisfied. Furthermore, leafy greens include thylakoids, plant substances that have been connected to improved appetite control and enhanced fullness in human studies.
2. Legumes
Legumes like beans and other legumes can help you lose and maintain weight. Lentils, black beans, kidney beans, and several other beans are examples of them. Those foods frequently have significant levels of protein and fibre, two elements that encourage satiety. They frequently include some resistant starch as well.
3. Paneer
The protein content is often high in dairy products. Cottage cheese another name for paneer is mainly protein and is one of the dairy products with the highest protein content. You may increase your protein intake, which is crucial for developing and maintaining muscle, by eating cottage cheese. Furthermore, it is abundant in calcium and quite filling. The association between calcium consumption and a healthy weight may perhaps exist, although more study is required in this area.
4. Nuts
Nuts are high-fat food that also contains fibre, protein, and other plant chemicals that are good for your heart. Since they provide proportionate levels of protein, fibre, and healthy fats, they are great snacks. Nut intake associated with better metabolic health and even weight loss, according to studies. Although nuts may be a part of a nutritious diet, moderation is still necessary because they are an energising food.
5. Chia seeds
One of the world's most nutrient-dense foods may be chia seeds. Chia seeds are one of the greatest sources of fibre and are a low-carb food. Chia seeds also contain a lot of omega-3 fatty acids, which may help with weight control. They can be added to cereals, yogurt, warm water, tea and so on.
6. Eggs
If you want to achieve or maintain healthy body weight, eggs are among the finest items to eat. They make you feel full since they are rich in protein and fat. That's crucial because doing so can help you achieve or maintain a healthy weight by allowing you to pay attention to your body's internal indications for fullness and hunger.
7. Whole grains
A diet high in whole grains, according to recent studies, can assist in healthy weight loss. Grains may be nutritious additions to your diet and may be good for your metabolism. That is a result of their high fibre and respectable protein content. A few examples include quinoa, brown rice, and oats. Beta-glucans, soluble fibres that may induce satiety and enhance metabolic health, are abundant in oats.
8. Popcorns
Digestion-related hormones take around 20 minutes to alert your brain that you are full. Popcorn is beneficial for people attempting to keep off weight. Popcorn takes a while to consume, and the slower you eat, the more probable it is that you will feel full before you consume too much. Furthermore rich in fibre, popcorn is a satiating snack.
Add these foods to your diet if you want to successfully retain the weight you have lost.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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