Protein is a great healthy food option to help with avoiding weight gain and helps to maintain and gain muscle mass. Protein can be found in many of our foods, such as dairy, eggs, fruits, legumes, meats, nuts, and vegetables. Protein is more filling than foods high in carbohydrates and fat. Foods higher in protein increase repletion and lead to reduce overall calorie intake. A person eating high protein daily supports building and maintaining muscle mass that burns a small amount of calories throughout the day. Eating 25–30% daily calories from protein has shown an increase in metabolism by 80–100 calories a day (Gunnars, K., 2020). Studies have shown a daily intake of protein 0.7–1 gram per pound or 1.6–2.2 grams per kg of lean mass are necessary (Gunnars, K., 2020).
Fiber is another good healthy option to assist with avoiding weight gain. A high fiber diet can assist lowering the risk of obesity, some cancers, heart disease, and diabetes. Most foods high in fiber are also found in proteins, such as fruits, legumes, nuts, and vegetables. Some other foods high in fiber are chia seeds, flax seeds, and whole grains. Fiber offers bulk and aids with feeling full. Fiber with sufficient fluid intake like water moves instantly and easily through the digestive tract that has you feeling fuller for longer. The daily recommendation for men 38 grams and women 25 grams ages 50 or younger, men 30 grams and women 21 ages 51 or older (Mayo Clinic Staff, 2021).
References
Gunnars, K. (10/1/20) Protein Intake — How Much Protein Should You Eat per Day? Healthline Media. https://www.healthline.com/nutrition/how-much-protein-per-day#average-needs
Mayo Clinic Staff (01/06/2021). Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
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