10 Best Foods to Eat Without Gaining Weight
Do you still feel hungry even after having eaten a large meal? It’s not just the size of the meal, but what it contains that’s most important. If it doesn’t contain food which is rich in what your body needs, then it’s only logical that you won’t satisfy your hunger.
Furthermore, if you wish to suppress the constant hunger which you might have, you should focus on foods which are low in calories and digest more slowly, keeping you feeling fuller for a much longer period.
Such filling foods are usually those high in fiber and protein content. They increase one’s satiety while decreasing the calorie intake. Foods which have low energy density are the ones which are low in calories. Furthermore, if they are high in volume, they will keep you satisfied and craving-free.
Here is a list of 10 foods which you can ‘binge on’ without having to worry about gaining any extra weight. Bon Appetit!
1. Boiled Potatoes
We know what you’re probably thinking. Most people, when trying to lose weight, avoid potatoes due to their high carb content. But potatoes are also high in fiber, as well as many other nutrients and vitamins. They contain what is known as ‘resistant starch’.
This type of starch contains only half the calories found in regular starch, all while keeping you full. Boiled potatoes are by far the best and most-filling variety, in comparison to fried potatoes which can only be 1/3 as filling yet much less healthy.
Here’s a fun fact for you: Cooling the potatoes once you’ve boiled them can increase the resistant starch. And cooling and reheating them several times can increase their hunger-suppressing abilities. Who knew?
This hot breakfast alternative to regular cereal is high in fiber content, and even soaks up water, which makes it super-filling. Not only do they keep you satisfied, they also suppress your hunger throughout the day, that way effectively reducing your daily calorie intake!
Additionally, they contain a soluble fiber called beta-glucan, which helps slow down the carb absorption and digestion.
These superfoods contain all 9 essential amino acids! Most of its nutritional content is found in its yolk. Munching on eggs for breakfast keeps you fuller for the remainder of the day. Of course, you can guess that boiled eggs are the far better alternative to fried ones.
And don’t worry about the cholesterol, as eggs contain the good HDL cholesterol, as well as the much-needed vitamin D!
4. Broth-Based Soup
While it’s true that a liquid meal is most often far less filling than a solid one, soups, in particular, are an exception to this unwritten rule. Those which are broth based are so full of protein and water, both of which can easily satisfy your hunger.
Eating soup before the main course could also reduce one’s calorie intake, which in turn, may lead to significant weight-loss over time. Many soups contain both vegetables and meat, both of which are abundant in fiber and protein, making sure to hinder any unwanted bloating.
Fruits represent an essential part of one’s healthy, balanced diet. They help you with feeling fuller for longer, thanks to their pectin content. Pectin is a soluble fiber which aids in slowing down the digestion process. While high in soluble fiber and water, apples are low in calories.
A winning combination, to be sure. They are even rich in antioxidants, which help boost one’s metabolism.
6. Citrus Fruits
Just like apples, fruits from the citrus family are high in water and fiber. They are also bursting in vitamin C, which helps you feel fuller and reducing your cravings completely. Grapefruits and oranges, both citrus fruits, help in fighting inflammation, reducing bloating, and boosting one’s energy.
Chicken belongs to the category of lean meat, and it’s pretty abundant in protein. This is great, since diets which are higher in protein lead to lower calorie intake than those lower in protein. It’s easy to make, and there are more than enough versatile recipes you can try involving chicken.
They are excellent sources of protein and fiber. Peas, lentils, and beans all fall in this healthy category. Even though they are low in calories, they still satisfy your hunger much more than most other high-caloric foods. It’s a win-win situation.
They also have a low energy density, yet can still provide your body with the nutrients it needs.
Of course, they’d make it on this list. Veggies are bursting with healthy nutrients, plus their high fiber and water content keeps you feeling fuller much longer. Like legumes, they have a low energy density, which is another plus.
You can eat plenty of them without adding too many calories. Dig in! You can choose one of the many salads to go with your meal, just make sure not to add any ingredients to it that are high in calories.
10. Cottage Cheese
It is low in caloric content and high in protein. What a great combo. The fact that it’s abundant in selenium, calcium, phosphorus and vitamin B is certainly no small matter either.
Foods like cottage cheese which are so high in protein digest more slowly. This not only keeps you feeling satisfied for longer periods but it also reduces your chances of overeating. It has a similar ‘fulness-effect’ to that of eggs.