Eating more protein and fiber food makes the appetite less, which can prevent unnecessary snacking. The 2024 study found that high protein diet can be more effective in weight loss by 8.4 pounds. This causes hungry and increases metabolism.

Highly sugar food and processed foods like soda, sweets, pizza, burgers should not be eaten too much. Actually, they not only increase calories, but also increases chronic inflammation. This causes difficulty in weight loss. In a study of 2025, it was seen that limiting the amount of sugar to 6-9 teaspoons per day can reduce both inflammation and weight.

Doing intermittent fasting 16: 8 or 4: 3 method) also helps in weight loss. Actually, this method takes the body in fat burning mode, as it reduces insulin level and uses the fat present in the body.

If you want to gain weight, then more calorie foods like nuts, dry fruits and healthy fats should be eaten. A 2013 study found that eating high protein and medium fat foods helps to form muscles.

For weight gain, strength training is very important for the manufacture of muscles. A study of 2025 found that a combination of strength training and high protein diet can increase muscle mass up to 10 %.

Healthy fat and carbs provide energy. This helps in increasing the muscles, which increases weight rapidly. For this, oats and quinoa should be included in the diet such as olive oil, coconut oil and whole grains.