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Maintenance Diet

Maintenance Diet

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4 WEEKS SILVER PLANS Rs. 999
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4 WEEKS GOLD PLANS Rs. 1499
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4 WEEKS PREMIUM PLANS Rs. 1999

Maintenance of weight after weight loss or just healthy weight maintenance

 

Many people trying for weight loss achieve their desired weight by dieting and exercise, but unfortunately many of them gain it back.

Only 20% of individuals get success in losing extra weight and maintaining it for a long time [1]. However, don’t get discouraged, because there are a number of scientifically proven ways which can help you keep the weight off, including mindful eating, stress management, and regular exercise.

 

It is simply a maintenance diet that is advised to start after the weight loss journey. It is very much similar to a normal diet. You can reach to us or send a request as per your calorie requirements or you can estimate your calorie requirements using a calculator.

Anybody who wishes to maintain their weight may send the request. We do not need any special blood tests before starting a maintenance diet. But if you have basic blood reports then please share your detail here at [email protected]

 

Reasons behind weight regain

There are few common reasons which lead to weight regain after achieving desired weight.

 

Very low calorie diet: A diet too low in calories may slow down your metabolism and also shift your appetite-regulating hormones. Both these factors lead to weight regain. 

Lack of sustainability: Most of the low calorie diets are not sustainable because they focus on rules rather than lifestyle modifications. These diets are followed on the basis of willpower and can't be incorporated in your daily life for a long time. This discourages you and prevents weight maintenance.

Wrong mind-set: Many individuals assume diet as a quick fix, rather than a long term solution for a healthy future. These people give-up and gain back the lost weight again.

 

Tips to maintain weight after weight loss

 

Regular exercise: Exercise is very important in weight maintenance. It boosts metabolism and also burns extra calories, both of these are necessary to achieve energy balance [2], [3]. According to studies, a minimum of 200 minutes of moderate exercise per week helps in the maintenance of weight after weight loss [4], [5], [6]. Exercise is most helpful when combined with a healthy diet. 

 

Weight lifting: A very low calorie diet, oftenly used by dieticians for weight loss results in muscle loss in addition to weight loss. This muscle loss reduces the basal metabolic rate, resulting in fewer calorie burn throughout the day [7]. According to studies, individuals lifting weights after weight loss are more likely to keep weight off by maintaining muscle mass [8], [9], [10], [11]. 

Don’t skip breakfast: Breakfast eaters tend to have healthier habits overall, including exercise, high consumption of fiber and micronutrients [12], [13], [14]. According to evidence, individuals eating breakfast are more successful at maintaining weight loss. 

Add plenty of protein: Protein is known to reduce appetite and promote fullness, leading to lower calorie intake, which in turn supports weight maintenance  [15], [16], [17]. Additionally, protein requires significant amounts of energy to break down in your body. Therefore, a regular intake of a diet rich in protein may increase the number of calories you burn during the day [18], [19]. 

Drink plenty of water: Staying hydrated is very important in weight maintenance. It causes fullness, hence lesser calorie intake [20], [21], [22]. Drinking water before meals leads to reduction in calorie intake when compared with those who didn’t drink water before a meal [23]. 

Keep control on your carb intake: Both the amount and type of carb are important in weight maintenance. Too much intake of refined carbs like white bread, fruit juices, and other refined flour products can be detrimental for your weight maintenance goals. To maintain your weight loss for the long term, a low carb diet is very beneficial [24], [25]. 

Track your total calorie intake: There are a number of online apps which may help in tracking your total calorie intake for the maintenance of your weight [26], [27], [28], [29]. Food trackers increase your awareness about how much you are really eating.

Include plenty of vegetables to your diet: According to studies, increasing vegetable intake helps you in maintaining weight [30], [31], [32]. Vegetables are high in fiber which causes fullness and hence lesser calorie intake [33], [34], [35]. 

Take your weight on regular intervals: Weighing yourself on a regular basis will help you keep control of your weight. 

 

Be prepared for setbacks: When you start your weight loss and weight maintenance journey, setbacks are inevitable. You may skip your diet one day or may skip workout one day. Occasional slip up is ok but try to stick to your daily diet and exercise routine.

Sleep enough: Not sleeping enough results in weight gain in adults, and may interfere with weight maintenance [36], [37], [38]. A sound sleep of 7 hours is necessary for adults and is optimal for weight maintenance and overall health [39]. 

Stress management: Stress management is very crucial in weight maintenance. Stress increases the level of cortisol, which results in weight regain [40]. Stress also increases the risk of impulsive eating, i.e, eating when you are not hungry. Regular exercise, yoga and meditation can help you combat stress. 

Mindful eating: Mindful eating is the most important aspect in weight maintenance. It is the practice of listening to internal appetite cues and paying full attention during the eating process. Distraction during eating may make it difficult to recognize fullness, resulting in overeating [41], [42], [43]. So, this will help you stop eating when you are truly full. 

Make sustainable changes in your lifestyle: Always remember one thing, “slow and steady wins the race”. So don’t be too restrictive and unrealistic in terms of your diet and exercise routine. Make sustainable changes in your day to day routine. 


Bibligraphy

  1.  https://pubmed.ncbi.nlm.nih.gov/16002825/
  2.  https://www.ncbi.nlm.nih.gov/pubmed/25614205
  3.  https://www.ncbi.nlm.nih.gov/pubmed/10610070
  4.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3925973/
  5.  https://www.ncbi.nlm.nih.gov/pubmed/19127177
  6.  https://www.ncbi.nlm.nih.gov/pubmed/15561636
  7.  https://link.springer.com/article/10.2165/00007256-200636030-00005
  8.  https://www.ncbi.nlm.nih.gov/pubmed/19127177
  9.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1555605/
  10.  https://www.ncbi.nlm.nih.gov/pubmed/18356845
  11.  https://www.ncbi.nlm.nih.gov/pubmed/8531622
  12.  https://www.ncbi.nlm.nih.gov/pubmed/25458992
  13.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3726409/
  14.  https://www.ncbi.nlm.nih.gov/pubmed/15883552
  15.  https://www.ncbi.nlm.nih.gov/pubmed/24949037
  16.  https://www.ncbi.nlm.nih.gov/pubmed/19400750
  17.  https://www.ncbi.nlm.nih.gov/pubmed/15466943
  18.  https://www.ncbi.nlm.nih.gov/pubmed/15466943
  19.  https://www.ncbi.nlm.nih.gov/pubmed/18469287
  20.  https://www.ncbi.nlm.nih.gov/pubmed/18589036
  21.  https://www.ncbi.nlm.nih.gov/pubmed/18589036
  22.  https://www.ncbi.nlm.nih.gov/pubmed/19661958
  23.  https://pubmed.ncbi.nlm.nih.gov/18589036/
  24.  https://www.ncbi.nlm.nih.gov/pubmed/24472635
  25.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/
  26.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1555605/
  27.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3268700/
  28.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2248784/
  29.  https://www.ncbi.nlm.nih.gov/pubmed/25220777
  30.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3225890/
  31.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3419346/
  32.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
  33.  http://jn.nutrition.org/content/130/2/272S.full
  34.  https://www.ncbi.nlm.nih.gov/pubmed/11396693
  35.  http://www.sciencedirect.com/science/article/pii/S0899900704003041
  36.  https://www.ncbi.nlm.nih.gov/pubmed/18239586
  37.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/
  38.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755992/
  39.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/
  40.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3079864/
  41.  https://www.ncbi.nlm.nih.gov/pubmed/23219989
  42.  https://www.ncbi.nlm.nih.gov/pubmed/23446890
  43.  https://www.ncbi.nlm.nih.gov/pubmed/17010237

 


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Your queries (FAQ)

We never promise an unrealistic goal. We help patients to understand the disease and process for their correction with lifestyle modification. Dedicated patients usually do it perfectly but after all the perfection some patients may not get the desired result. The main reason being hormonal issues, disease conditions like high insulin state, high estrogen state, hypothyroidism (low thyroid hormone), body disability, restricted body movement, lack of interest, unrealistic goals, etc. In this situation, we can try another method but keep in mind that every patient will get the same result is not true.

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You may cancel your premium subscription plan within 7 days of subscription. The fee will be refunded after subtracting the consultation fee, processing fee, and bank transaction charges.

  • Please note that the above charges will be adjusted after deducting the Doctor Consultation charge (999/- or $30 (United States Dollars thirty)) and a processing fee of Rs. 750/- (Rupees seven hundred and fifty) for India or $20 (United States Dollars twenty) for locations outside India (including Taxes and bank charges, if any). The refund shall be processed in the manner/mode which is used to subscribe to the DietPlusMinus Plan within 30 (thirty) days from the date of cancellation.

  • If you have purchased a DietPlusMinus one diet chart plan, seven diet chart plan, one-month diet chart plan, you will not be eligible for a refund from DietPlusMinus.

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No. We usually provide three meals in a day and in some diseases it's four to five meals. Mealtime you need to adjust according to your convenience as this is not only three months or six months program, you need to adopt a better eating habit for a lifetime.

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No, usually we do not allow milk in the diet plan especially when you have enrolled for abdominal symptoms along with weight loss but milk products like curd, paneer, etc are allowed. The Milk keeps you full for a longer time as a result of fullness you may not eat the whole plate. Less calorie intake may start unintentional muscle loss so, if you need to drink milk then the best time is to drink in the evening. However, remember that drinking excessive amounts of milk may lead to weight gain due to high-calorie intake.

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Yes, you can have snacks. Sprouted moong beans, green sprouts, almond milk, etc, and leftovers from the previous meal can be taken as snacks.

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Normally there are only three meals in a diet plan, but it can be changed depending upon your requirements.

 

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We do not sell any products on Amazon. We are only affiliated with Amazon. The products suggested to you are based on the customer's reviews only. We are not giving any guarantee regarding the quality, quantity. When you are purchasing, please read everything carefully as we are not responsible for any products purchased on Amazon.

 

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You need to book a prior appointment with him. He will contact you over WhatsApp (+919582292288) or on google meet. 

To book an appointment please use this link 

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Diet customization needs a lot of effort. After the purchase of a subscription, we take a history including dietary history and analyze blood reports. We usually assign a diet within 3-5 working days after purchasing and after completion of all basic formalities like blood report analysis, history, etc

 

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As you know, Dr. Pankaj Kumar is also a medical doctor and multiple commitments are there on daily basis. So pre-booked appointment is the best way to talk regarding your problem. No instant service is available.

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