Imagine living in an alternate universe where you can eat anything and everything and not gain even a single pound. Oh, what a life would that be!
One of the most discussed topics on the Internet is weight gain and how to reduce the gained weight. Exercising and maintaining a healthy diet obviously helps in maintaining a stable and healthy weight, but if you are one of those who does not know how to deal with the foodie monster inside them who is insatiable and feels snacky all the time, then you are not alone. For people like us who love food with a passion, being able to maintain a healthy weight can be an extreme challenge.
But what if we told you that there are foods that you can eat all you want and not gain any weight? No, you are not reading it wrong. Some food can be consumed freely without the risk of gaining any weight. These foods are low in calorie and rich in fibre which makes them perfect alternatives to unhealthy snacks. However, it is important to eat a balanced diet with proper proportions of all the necessary nutrients, and you must consult a specialist for professional advice before putting yourself on any diet program.
Here is a list of 15 such food items that you can eat guilt-free without worrying about gaining weight.
Many people have unfairly demonized eggs blaming them for weight gain, but in reality, eggs are high in several important nutrients and are incredibly healthy for the body. Eggs are a complete source of protein in themselves, containing all the essential amino acids. On top of this, they are very filling, meaning that they can satiate one quite easily.
Several studies have proven that people who ate eggs for breakfast are more satisfied throughout the day and consume fewer calories than people who do not eat eggs. The best part is that you can eat eggs at any time of the day without the fear of gaining weight, but for this purpose, boiled eggs are better than fried ones.
Legumes such as lentils, peas and beans are known to be great sources of protein and fibre. They also have a relatively low energy density, and because of all the protein and fibre found in legumes, they are quite filling and may even promote weight loss. Some studies have shown that chickpeas, beans, lentils and peace are 31% more filling than pasta or bread.
3. Citrus fruits
Citrus fruits are high in pectin that helps in slowing the digestion process and increase satiety. Another advantage of eating citrus fruits is that they have a high-water content, which means they can fill you up without adding too many calories. Citrus fruits are also rich in Vitamin C, fibre and flavonoids, and keep you healthy overall.
Oatmeal is a type of porridge made by soaking hulled oats in water or warm milk and is usually consumed for breakfast. Oatmeal is incredibly filling and ranks quite high on the satiety index. It is very rich in fibre and can soak up plenty of water. Oats are a good source of beta-glucan which is a soluble fibre and helps slow down the process of digestion and absorption of carbs. You will feel full for several hours after eating oatmeal as your breakfast making you consume fewer calories throughout the day.
5. Boiled Potatoes
Contrary to the popular belief that potatoes make you gain weight, whole potatoes are loaded with fibre, vitamins and other important nutrients. Owing to the high carb content in potatoes, most people avoid them when they are trying to lose weight when they should not. Potatoes contain resistant starch that only has half the calories of regular starch and acts like a soluble fibre in your digestive system making to feel full for a longer time. In fact, cooling down cooked potatoes and reheating them multiplies their resistant starch content increasing their hunger-suppressing effect.
Fish that have a higher percentage of omega-3 fatty acids may increase satiety in obese or overweight people. It also carries high-quality protein which makes you feel full for long periods. Fish ranks highest among all other protein-rich foods and has one of the top places on the satiety index.
Eating fruits that are associated with lower calorie intake have proven to contribute to weight loss over time. Apples are very rich in fibre and especially pectin, a soluble fibre, which naturally slows down the digestion process and makes you feel full for a long time. Apples are also high in water content and are made of over 85% water. This provides volume and increases the satiety rate without adding any extra calories.
8. Cottage cheese
Cottage cheese is very high in protein and low in calories. It is also loaded with healthy nutrients like calcium, selenium, B vitamins, and phosphorus, making them a great alternative to eating without adding calories. Cottage cheese also has a similar effect to satiety as eggs making it a very filling food.
Popcorn is a whole grain and is loaded with more fibre than any other popular snack food. They are also high in volume, taking up a lot of space in your stomach, despite being relatively low in calories. If you fry popcorn without adding butter and sugar with only a little salt, you can eat them as much as you’d like without the fear of gaining extra pounds.
10. Lean Meat
Lean meats are a rich source of protein and hence, are extremely filling. Eating meals with protein-rich lean means may lead to overall low-calorie intake at subsequent meals than eating a meal with low protein content. Meats like chicken, beef, and pork also rank high on the satiety index.
Celery stems are extremely high in water content, so much so that they are 95% water due to which eating it will fill your stomach space without adding extra calories. Eating celery detoxifies your body due to the diuretic effect and may also help you in losing weight.
Zucchini helps in normalizing your saltwater ratio and improves your intestinal function. It has a pretty low-calorie intake and is also used to lower the energy output of main courses.
13. Berries: Strawberry, Cranberry, Currants
Cranberries and Currants are rich sources of Vitamin C, and currants also help get rid of excess water in the body as they are diuretic. Strawberry is a nutritious fruit that helps in improving your overall digestion and cardiovascular system.
14. Watermelon and melon
These fruits contain a high percentage of water which takes up space in your stomach and satiate you well. Watermelons also help in excreting excess liquid from your body and may also promote weight loss.
Beetroot contains rich nutrients like manganese and helps in burning fat, regulate blood sugar level and drive your muscles. They are also very low-calorie food that you can eat without any guilt.