Gaining weight again is the nightmare of those who are trying to lose weight! Small meals and a Mediterranean diet can prevent weight gain

Many people have tried many weight loss methods but all have failed, just like the yo-yo effect, and soon gained weight again. This is the painful experience of many people who have lost weight. Gaining weight again can be said to be a nightmare for those who want to lose weight. In order to avoid gaining weight again, the U.S. Medical Journal recommends eating small meals frequently, and consuming 300 calories less per day than people of the same weight to avoid losing weight.

Eat small, frequent meals to reduce hunger

According to a report in the U.S. Medical Daily, splitting the three meals a day into 5 to 6 meals means eating a meal every 2.5 to 3 hours, and adding some protein to each meal, because this kind of meal can help maintain a longer feeling of fullness, and lean protein and fiber take a longer time to digest, and can also maintain blood sugar levels stable, thereby preventing blood sugar level fluctuations. For example, chicken breast, turkey, lean meat, fish, and egg whites.

Split the three meals a day into 5-6 meals, which means you can eat a meal every 2.5-3 hours. Add some protein to each meal, because this kind of meal can help you maintain a longer feeling of fullness.

In addition, you should also consume carbohydrates such as whole-grain bread, potatoes, oatmeal, corn, etc. Basically, you can eat anything, as long as you avoid trans fats or saturated fats that are unhealthy for the body, and consume all kinds of nutrients in a balanced manner. In addition, foreign studies have pointed out that people who adopt a low-calorie, high-protein diet are easier to satisfy and less likely to feel hungry. They can accurately control their own appetite and are less likely to overeat due to hunger.

Eat 300 calories less per day than others

The British Daily Mail reported that Rosenborg, a professor at Columbia University in New York, had observed people who were losing weight for many years and found that the brains of those who had lost weight would classify food as a "reward," which would affect the body's reaction and make them more susceptible to food temptations.

Therefore, based on the statistical results, Professor Rosenborg pointed out that people who want to lose weight must consume at least 300 calories less per day than people of the same weight but who are not dieting; if we look at it over a week, this calorie reduction is equivalent to 15 cans of Coke or 17 slices of buttered toast.

Mediterranean diet prevents weight gain

Following the Mediterranean diet is also a little secret to avoid gaining weight again. The Mediterranean diet includes more fruits and vegetables, less red meat, and carbohydrates are mainly whole grains. The key is to choose only healthy vegetable oils. Therefore, although 35% to 40% of the calories in the diet come from fat, they are all healthy oil sources. For example, olive oil, canola oil, and flaxseed oil are all unsaturated fatty acids, which also help protect cardiovascular health.

Following the Mediterranean diet is also a secret to avoid gaining weight again

Don't put butter and salad dressing on bread, don't eat bacon for breakfast, replace red meat with deep-sea fish, and use steaming, boiling, and baking. These are all small changes you can make in your diet and are also tips to avoid gaining weight again.