Eat beans regularly to maintain/lose weight. The soluble fiber in beans slows down the rate of digestion, allowing the feeling of fullness to stay longer.

A research published in 2008 in the Journal of the American College of Nutrition found that people who consumed beans regularly had a 22 percent reduced risk of obesity as compared with people who hadn't regularly eaten beans. The research also found that bean-eaters had a greater probability of having a smaller waist size. Kidney beans (rajma), navy beans, pinto beans and adzuki beans are some of the beans you can include in your diet.