Fruits and vegetables 
Fruits and vegetables, especially leafy greens, are high in fibre, vitamins, and minerals. They promote a feeling of fullness while being low in calories, making them essential for weight management. Incorporating a variety of colourful fruits and vegetables into your diet provides essential nutrients and antioxidants.

Whole grains
Whole grains like brown rice, quinoa, and whole wheat products are rich in fibre and help keep you feeling full. They also provide sustained energy and prevent rapid spikes in blood sugar levels.

Legumes
Legumes such as beans, lentils, and chickpeas are excellent sources of plant-based protein and fibre. They promote fullness and can replace higher-calorie animal proteins in your meals.

Nuts
Nuts, when consumed in moderation, are nutrient-dense and contain healthy fats and proteins. They can be a satisfying and filling snack when eaten in appropriate portions.

Lean proteins
Lean proteins like skinless poultry, fish, and tofu are low in saturated fat and can be part of a balanced diet. Protein helps maintain muscle mass, which is crucial for a healthy metabolism.

Inputs from Dr Aparna Govil Bhasker, Consultant Bariatric and Laparoscopic Surgeon at Saifee, Namaha and Apollo Spectra Hospitals, Mumbai. 

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