The 10 Golden Diet Rules to Prevent Weight Gain

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4. Don't Skimp on Dairy & Protein

Contrary to popular belief, dairy is not the culprit when it comes to gaining weight. In fact, studies have shown that those with a calcium deficit tend to hold onto more fat and have less control over their appetite. Just remember to consume dairy products in moderation and stick to the kinds that are minimally processed with low amounts of saturated fat.

As for protein, it's no secret that a higher protein diet is good for your body's metabolism and can help with fat and weight loss. Protein, whether animal-or plant-based, is highly satiating, thus reducing your hunger hormone and helping you avoid excess calories. Plus, digesting protein burns more calories than it does for carbs and fat. Top tip: aim to consume 25-35% of your calories in protein, to keep the weight off.