Losing weight is difficult. It’s even harder to hold onto it. And the only hope for wanting and keeping off the weight is a change in diet.
Los Angeles nutritionist Blanca Garcia says, “After losing weight, many people can’t keep it off. Because most go back to their old eating habits.”
In the published report, he, therefore, suggested, “Instead of imposing strictness on food, we should change the eating habits in daily life so that weight does not increase.” Only then can the desired weight be maintained?”
Increasing fiber-rich foods:
Fiber can be found in vegetables, fruits, legumes, and whole grains.
Nutritionist Juliana Tamayo of fitnessclone.com said in the same report, “Flags not only keep the digestive system healthy but also help lower cholesterol while boosting the immune system.”
Not only that, fiber can give a feeling of fullness for a long time. So the risk of eating extra food is also reduced.
21 to 25 grams of fiber per day for women and 30 to 38 grams per day for men.
Foods high in fiber include various types of berries, apples, broccoli, cabbage, brown rice, oats, pulses, etc.
Increasing food intake:
Thinking that maintaining weight and increasing food intake is counterproductive. Not at all.
Trista Best, nutritionist at balanceonesupplement.com, explains, “It’s a new concept, where it’s recommended to eat more of a low-calorie diet. As a result, the amount of hunger is reduced.”
Eating more of any food that is low in calories is called ‘volume eating’.
And in this method, there is no calorie counting. Just keep in mind that if you feel hungry, eat more low-calorie food. These include vegetables, seeds, and legumes.
Adding protein to daily meals:
“In addition to building muscle, protein helps you feel fuller,” says New Zealand sports nutritionist Krutika Nanavati.
But in this case, he says to focus on lean protein.
Breakfast – Yoghurt, with fried eggs. Or bananas with peanut butter.
Lunch – Chicken sandwich, boiled egg, or chickpeas with salad or quite a bit of cheese.
Night – lentil soup with tofu or prawns lightly fried or grilled chicken.
Eat less breakfast:
While eating breakfast in the office or at home, care should be taken not to overeat.
For this, Nanabhati advises keeping an eye on the amount of breakfast.
He said, “If you have a large amount of breakfast in front of your eyes, you will want to eat more. So you have to sit with less amount of breakfast in the office or at home.”
In this case, if there are nuts or seed-like food, take spoonfuls. It is best to use a measuring cup.
Avoid eating processed foods:
In addition to losing weight, to keep it off, you must reduce your intake of processed foods. The level of nutritious food should be increased.
“Processed foods are mostly high in fat and calories,” says Nanavati. Which will adversely affect weight loss and retention. So focus on eating whole grains and unprocessed foods.”
* Eat a bowl of oats mixed with nuts instead of cereal.
* Instead of eating chips from the store, eat sweet potatoes and kopi fried in an air fryer.
* Practice eating whole fruits instead of fruit juice.
* Don’t spread mayonnaise on sandwiches.
Add unsaturated fat to every meal
Not all fats are bad:
So Nanavati’s advice is to make a habit of eating foods rich in heart-healthy ‘monounsaturated’ and ‘polyunsaturated fatty acids’.
In this case, instead of steak, bacon, i.e. meat, nuts, seeds, and olive oil should be used.
Half the plate is filled with vegetables:
Low in calories and high in fiber. So vegetables are the best choice for weight loss and maintenance.
“At lunch and dinner, try to have a variety of vegetables in half of your plate,” says nutritionist Eva DeAngelis of the UK’s Health Channel.
In this case, a mixture of both cooked and raw vegetables will be more effective. It can be the carrot, cucumber, boiled cabbage, and greens.
As many pulses as you can eat:
Different types of pulses can provide an adequate supply of protein and fiber at the same time to keep the body lean.
“Adding pulses to salads or curries is a good idea,” says DeAngelis. It can be lentils, chickpeas, or any dal.”