In order to avoid weight gain, it is important to choose foods that are low in calories but rich in nutrients. It helps to maintain a longer feeling of satiety, provides the body with the necessary substances and helps to avoid excessive calorie intake. Here are some tips and foods that can help you maintain a stable weight:
Vegetables
Vegetables are low in calories but high in fiber, vitamins and minerals. They help to feel satiety without burdening the body with calories. Include a wide variety of vegetables in your diet:
- Green leafy vegetables (spinach, romaine lettuce);
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts);
- Root vegetables (carrots, beets);
- Zucchini, eggplant, tomatoes.
Lean proteins
Protein is important for muscle maintenance and long-term satiety. Choose lean protein sources:
- Poultry (chicken, turkey)
- Seafood (fish, shrimp)
- Eggs
- Legumes (lentils, beans, peas)
Healthy fats
Although higher in calories, fat is important for hormone production and can help keep you full. Consume healthy fats in moderation:
- Fatty fish (salmon, sardines)
- Nuts and seeds (almonds, chia seeds)
- Vegetable oils (olive oil, coconut oil)
Healthy carbohydrates
Carbohydrates provide energy, but it's important to choose healthy sources that are rich in fiber:
- Whole grain products (wheat grains, oats, brown rice)
- Whole grains (bulgur grains)
- Fruits, especially low in sugar (berries, apples, pears)
Drinks
Avoid high-calorie drinks and choose water, low-calorie tea or coffee:
- Drink plenty of water as it helps regulate hunger.
- Green or black tea can help your metabolism.
Common nutritional strategies
Eat regularly and do not skip meals to avoid overeating.
Watch portion sizes, especially when consuming higher calorie foods.
Avoid processed foods and foods high in added sugar.
