Weight maintenance may be more difficult than weight loss as evidenced by the high rates of recidivism in dieters. People go through the sometimes extensive and exhausting regimens required of many diets only to find themselves back at where they started, or even heavier, a year or two later. You may have better luck maintaining your diet by sticking to a few foods that you enjoy and are sure to keep you full and satiate your senses.
Salads
Salads have very few calories and endless options for ingredients. According to Medline Plus, in addition to the needed vitamins and minerals you'll get from green leafy vegetables, salads can satisfy your body's need for fiber. Fiber is essential for keeping your digestive system clear and preventing digestive disorders. Fill a bowl with greens and top it with different fruits and vegetables every day to keep your diet from becoming boring. If you used a smidgen of olive oil with a wide range of balsamic vinegars to lose weight, continue the habit and refrain from going back to fat and calorie-laden salad dressings.
Skim Milk
Your body needs sufficient calcium to maintain healthy bones and teeth. Most cells in your body rely on calcium to function. Milk also is an effective means of getting sufficient vitamin D. You can develop a taste for skin milk over a period of time so that eventually, you can't stand the heavy fatty taste of whole milk. After some time, even low-fat milk, with only 2.5 g of fat per serving tastes heavy. You'll get no fat when you drink skin milk, affecting the amount of calories you'll receive. One cup of skim milk contains about 80 calories, while a cup of whole milk has closer to 150 calories and nearly 8 g of fat.
Beans
Satisfy your body's need for protein with beans that are low in fat and high in vitamins and minerals. When cooked with a tomato base with no added fat or meat, beans are ideal for filling you up and providing you with energy. Pair a seasoned cup of black beans with brown rice for a complete protein. Add vegetables such as onions, red, green and yellow peppers and garlic with your beans to keep them interesting. Healthy bean choices include red beans, kidney beans and lentils. According to the Mayo Clinic, beans are a good, low-fat source of dietary fiber, iron and potassium too.
Salmon
You can get your omega-3 fatty acids from broiled or grilled salmon. Salmon is a low-fat source of protein that also gives you the benefits of lowering triglyceride levels and protecting your heart. After grilling a salmon steak for dinner, keep the leftovers to add to your salad another day.
Sweet Potatoes
Use sweet potatoes to satisfy your cravings for sweets. You'll get the added benefits of the powerful antioxidants in the spuds. The deep orange color of sweet potatoes indicates they are high in beta-carotene, which can slow down the aging process and help you feel and look younger as you maintain your slim physique. Use sweet potatoes as a staple in your menu planning and you won't feel deprived. Remember to go easy on the butter and try dabbing them with a slash of olive oil instead to up the omega-3 fatty acid benefits while tweaking the taste.
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