Prioritize whole, unprocessed foods. Focus on lean protein sources like chicken breast, fish, and beans. Include plenty of fruits and vegetables, aiming for at least five servings daily.
Control your carbohydrate intake. Choose complex carbohydrates like whole grains over refined carbohydrates like white bread and sugary drinks. Limit processed foods, sugary snacks, and sweetened beverages.
- Reduce refined sugar consumption significantly. This includes sugary drinks, desserts, and processed foods with added sugars. Increase fiber intake. Fiber promotes satiety and can aid in weight management. Good sources include oats, legumes, and fruits.
Manage your portion sizes. Using smaller plates and mindful eating techniques can help you consume fewer calories. Pay attention to your hunger and fullness cues.
Eat regular meals and snacks. This helps prevent overeating during meals and maintains stable blood sugar levels. Stay hydrated. Drink plenty of water throughout the day. Water can help you feel full, especially before meals.
Consider consulting a registered dietitian or nutritionist. They can create a personalized meal plan tailored to your specific needs and health conditions, helping you minimize weight gain while on prednisone.
Regular physical activity complements dietary changes. Aim for at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week. Include strength training exercises twice a week to build and maintain muscle mass.
