Eating to avoid weight gain

Reduce total caloric intake

For a diet to be effective for losing weight, it must supply fewer calories than those the body burns.

Maintain a balanced proportion of the sources of calories.

The calories consumed in a weight-loss diet should not be concentrated on proteins and fats as some purpose.
Ideally the caloric intake in a healthy weight-loss should be balanced among the 3 food energy sources as illustrated below.

Choose satiating foods

These tend to be fiber rich. As it retains water, fiber increases in volume in the stomach and produces a sense of satiety.
Foods that produce this sensation are vegetables in general, sea weed, sweet potato and some fruits such as cherries.

Choose low energy producing foods.

Increase consumption of foods supplying few calories in proportion to their weight such as vegetables and fruits.

Learn healthful dietary habits.

1. Eat slowly, chewing all foods carefully. It is proven fact that eating in this way reduces the amount of foods consumed, thus fewer calories.
2. Do not eat between meals
3. Avoid anxiety and worry at meal times, since this unconsciously leads to greater consumption.
4. Make breakfast and lunch the primary meals of the day, eliminating supper or reducing if to a salad or little fruit.

NB A solid breakfast prevents obesity, while a light one fosters it.