Diet is necessary to reduce and gain weight and a perfect amount of food can increase and reduce weight with significant time reduction. A perfect combination of diet and exercise can help you to reach your goal with no time (at least a few months).

Some suggestions of foods are given below with both cases (gain or reduce weight). However, if you want to maintain your weight try to eat healthy as much as you and try to avoid junk food with maintaining 1500 calories for your basic metabolic activity, and if you do little exercise its an add upon.

Every individual need at least 1500 calories to maintain their body weight and basic metabolic activity and more and fewer calories intake can result in high weight and less weight with respect to intake so if you want to improve your fitness condition you can reduce or increase your intake depending upon your condition.

To Reduce Weight

  1. Green Vegetables (Spinach, collards, Swiss chards)

Low in calories and carbohydrates and high number of fiber

  1. Boiled Potatoes

High potassium, nutrients with a high amount of starch

  1. Beans and Legumes

High in protein, fiber, and resistant starch

  1. Grains

Contain a good amount of protein and fibers with resistant starch.

  1. Chili Pepper

Capsaicin (which can help to reduce appetite as well as increase metabolic activity) and it is very good to reduce weight loss.

  1. Coconut Oil and virgin olive oil

Coconut oil is high in fatty acids and fatty acids are very helpful in an increase of calories burn and boost satiety.

  1. Chia Seeds

Chia seeds low-carb friendly food, nutrients, and fibers.

28 grams of chia seeds contains 12 grams of carbohydrates and 11 grams are fibers.

  1. Grapefruit

Reduce insulin resistance, increase metabolic activity, and help to counter metabolic disorders.

 

To Gain Weight

  1. Milk

It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals

  1. Rice

Rice is a convenient, low-cost carb source to help you gain weight.

165 grams of cooked rice provides 190 calories, 43 grams of carbs, and very little fat.

  1. Nuts and Nut Butters

A handful of almonds contain over 7 grams of protein and 18 grams of good fats, as well as almonds, are very calorie-dense.

  1. Meat

Lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight and red meat in a much better option than other meats.

  1. Starches

Quinoa, Oats, Corn, Buckwheat, Potatoes, sweet potatoes, Squash, winter, root vegetables, beans, and legumes.

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories as well as muscle glycogen stores.

  1. Fruit (Especially Dried Fruit)

Dried fruit is a high-calorie snack that also provides antioxidants and micronutrients

  1. Whole-Grain Bread

Whole-grain pieces of bread are another good carb source to help you gain weight.

  1. Cereals

Cereals can be an excellent source of carbs, calories, and nutrients.

Grain-based cereals and oats also contain beneficial nutrients like fiber and healthy antioxidants

  1. Dark Chocolate

High-quality dark chocolate provides a ton of antioxidants and health benefits. Each 50-gram bar has around 300 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium, and antioxidants.

  1. Cheese, Yogurt, And Eggs

Cheese is high in calories, fats, and a very good source of protein.

Yogurt contains a good amount of protein, carb, and fat mixture.

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fat.