Best weight loss and weight gain tips: Nutritionist reveals secret to eating right for your weight goal

Weight goals: From chicken to eggs, potatoes and more, certain nutritious foods can have a negative impact if consumed in unhealthy forms (Images: Canva)

When it comes to weight management, there is no one magic formula. While workouts matter, diet plays just as big a role in helping you lose, maintain, or gain weight. Although we often think it’s about what we eat, nutritionist Khushi Chhabra explained that the key is more about how we eat certain healthy foods.

From chicken to eggs and potatoes, she listed foods that are nutritious but can have a negative impact if consumed in unhealthy forms. Thus, she emphasised making wiser choices that support your goal. “Let’s get one thing straight — there are no ‘good’ or ‘bad’ foods! No single food will magically make you gain or lose weight; it all depends on your fitness goaland the food’s calories and volume,” she wrote.

5 foods and how they should be consumed

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Chicken

For weight loss: Go for chicken breast as it is lean and has fewer calories, making it suitable for weight loss.

For weight gain: Opt for chicken thighs as their fat content is higher, making them calorie-rich. If you are trying to build muscle or gain weight, this makes for a great choice.

Potatoes

For weight loss: Consuming boiled potatoes, which have fewer calories, is ideal as they keep you full for longer.

Weight gain: If you choose French fries, which contain added oil, you’ll end up consuming more calories and gaining weight.

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Eggs

For weight loss: Egg whites help you meet your protein target effectively and have fewer calories, making them perfect for those who want to stay in a calorie deficit.

For weight gain: Whole eggs provide protein and healthy fats. They are excellent for building muscle, but if eaten in large amounts, the extra calories from the yolk can lead to weight gain.

Coffee

For weight loss: Black coffee has many health benefits and contains almost zero calories.

Weight gain: However, sugary, creamy coffee—especially store-bought—is high in sugar and fat.

Greek Yoghurt

For weight loss: Greek yoghurt is rich in protein and lower in calories, making it an excellent probiotic choice.

Weight gain: Fruit yoghurt, on the other hand, is high in calories and contains added sugars from the fruit.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.