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TL;DR

Midlife weight gain is influenced by hormonal imbalances and blood sugar deregulation.
A predominantly plant-based diet that minimizes insulin stimulation is most effective for preventing weight gain.
Key foods include whole grains, fruits, vegetables, nuts, legumes, lower-glycemic-index starches, and fermented dairy.
Essential to cut refined carbohydrates, sugary drinks, salt, and processed foods.
High fiber and water content increase fullness, reducing calorie intake.
Dietary changes alone can lead to weight loss of up to 12kg.
Consuming at least 0.8g of protein per kilogram of bodyweight daily helps preserve lean muscle mass during calorie restriction.
Diet-only weight loss benefits include improved insulin sensitivity, reduced liver fat, and better physical function.

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