What Are The 6 Best Foods To Avoid Stress-Triggered Weight Gain? Here Are What To Know

Weight gain may also be observed as a result of persistent stress over time. There are a number significant causes of stress-related weight gain, many of which are connected to hormonal changes, despite the fact that the process underlying this phenomenon is complex.

Stress-related hormonal changes can have a cascade effect on the body, affecting things like weight, sleep, and more. More importantly, stress causes your body to release the hormone cortisol.

Cortisol is frequently referred to as the “stress hormone” for this reason. But cortisol also helps to regulate your circadian cycle, blood pressure, and blood sugar levels, among many other bodily processes. It is commonly known that stress can lead to weight increase, and studies show that abdominal obesity is frequently correlated with greater cortisol levels.

Cortisol levels and weight growth have been connected by a large body of research, although there are many different factors that contribute to this association. Because this hormone can raise blood sugar, cortisol may contribute to weight gain. High cortisol levels may also stimulate hunger, which raises the risk of overeating, according to some data. Last but not least, cortisol affects weight by affecting metabolism and energy expenditure.

It is understandable that elevated cortisol levels could result in weight gain due to the several influences. While reducing stress should come first, how you eat during stressful times can affect and aid in managing your weight. Here are six nutritious meals you should think about storing up on if you want to minimize stress-related weight gain.

 

According to research, eating a diet high in refined carbs, added sugar, and saturated fat may result in greater cortisol levels than eating a more varied diet rich in fruits, vegetables, whole grains, and unsaturated fats. There are a few additional reasons to consume more produce, even though this data is persuading enough to promote increased fruit consumption in order to prevent stress-related weight gain. Fruit contains fiber, a satiating food that may be able to counteract a rise in hunger brought on by stress. You can eat a substantial piece of it without adding too many calories to your day because it has a low calorie content.

 

Vegetables are a source of fiber that, like fruit, can make you feel fuller for a longer period of time. High-volume diets rich in fiber may help prevent weight gain because stress has been linked to an increased appetite and overeating. Many veggies have a low calorie and carbohydrate content, making them a fantastic option for snacks and bulking up meals. Additionally, certain vegetables boost the healthy bacteria in your stomach that have been associated with better mental health, and the fiber in vegetables can help with digestion regularity.

 

Oats, brown rice, quinoa, whole grain bread, and a plethora of other staple foods you probably already have in your pantry are included in this category of food. While whole grains have fiber to help you feel full, they also have a particular type of fiber that helps the probiotic bacteria in your stomach. Prebiotic supplements, commonly referred to as this fiber, have been shown to lessen the body’s response to stress. Whole grains have multiple advantages when it comes to preventing stress-related weight gain thanks to the two healthy kinds of fiber they contain.

 

Beans and lentils are noteworthy for their fiber benefits, which include digestive regularity and prebiotic actions. They belong to another dietary category with amazing fiber quantities. While fruits, vegetables, and whole grains are easier to eat when you’re in a hurry, these items may still be incorporated into your diet in a variety of ways. Lentils and legumes can be added to your favorite soups and salads, eaten as a side dish with your protein and vegetables, or blended into a spread to spread on toast or dip with vegetables.

 

Yogurt is one item that provides probiotics, the beneficial bacteria that dwell in your gut, whereas the previous several foods are notable for their fiber advantages and significant prebiotic roles. Because stress can have an adverse effect on mental health, it’s crucial to make eating choices that will support both your physical and mental health when under stress. Yogurt’s probiotics may be able to boost mood while lowering stress and anxiety levels, even if it may not be able to lower cortisol levels. Less stress-related weight gain could be the outcome of these benefits.

 

All fish species are a great source of protein, and some of them also provide omega-3 fatty acids. This vitamin, which is found in salmon and tuna in particular, is thought to support the body’s reaction to stress. Omega-3 fatty acids also seem to benefit mental health, a facet of wellbeing that is frequently harmed by stress. While the special lipids in fish may help with stress and mental health, the protein they contain may also increase satiety, preventing overeating and the weight gain that follows.