8 healthy foods you can eat without gaining weight

Are you concerned about your weight or calorie intake? Many people believe that rationing food is the best way to lose weight. This is false. It could be something you have subconsciously done. It all boils down to what you eat.

plate of shrimps on wooden surface

You can eat many foods to satisfy your hunger pangs without worrying about the calories. These foods are high-fiber, low-calorie, and can keep you full for long hours. You won’t feel hungry as soon as you eat these foods.

Satiety Index

vegetable salad on white ceramic bowl

There are a few factors that affect the satiety value of food. Simply put, it is how satisfied you feel after eating. These factors are collectively known as the Satiety Index. The Satiety Index measures the food’s ability to satisfy the stomach and decrease appetite. It also determines how much calories are consumed for the remainder of the day. You can eat a variety of foods to satisfy your hunger and avoid overeating. How is that possible? These foods have properties that allow you to eat more, but consume fewer calories.

Properties of Filling Foods

Large volume– Studies show that food quantity has a significant effect on satiation. People who eat high-volume food are more satisfied than those who eat lower-volume food. Low-volume foods can be considered unhealthy and highly processed. High volume foods, on the other side, are high in water and fiber. Fruits and vegetables are examples.

High in Protein – Foods high in protein are more filling that foods rich in carbohydrates and fats. Foods rich in protein also help reduce calorie intake.

vegetable and meat on bowl

High in Fiber/Low in Energy Density — Fiber-rich foods add bulk to your diet and can help you feel fuller or more satisfied for longer periods of time. Low energy density foods have fewer calories, so they can keep you satisfied for a longer time.

Whole Eggs

brown and white pastry on black tray

Two parts of eggs are the albumen or egg white and the yolk. The yolk provides the body with essential nutrients. Fat-free is also available in the egg white, which contains most of the egg’s protein. It is low in calories and contains a variety of nutrients that your body will love. The egg yolk is rich in cholesterol, fat-soluble vitamins and essential fatty acids.

What does Research Say About Eggs?

two fried eggs

Research shows that eggs for breakfast are more filling than those who eat bread for breakfast. Research also shows that those who eat eggs for breakfast lose more weight than those who eat bread more often. Eggs are a great choice. However, this does not mean you cannot have bread. Bread is possible, but it’s not recommended that you do so very often.



Oatmeal is a popular breakfast cereal. Oatmeal is a filling and nutritious breakfast choice. It has high fiber content and water absorption. You will feel satisfied and full. Oatmeal sound great for breakfast. Oatmeal can keep you fuller for longer than other cereals. This is a great choice for light meals.


assorted-colored bean lot

Legumes are low in energy and high in protein, fiber, and other nutrients. Legumes can help you feel fuller for longer periods of time, so you will eat fewer calories. These legumes include beans, peas and lentils.

Health Benefits of Legumes

assorted food in socks

Nutritionists have confirmed that legumes can have many positive effects on your overall health. Legumes have low amounts of calories and fat. Legumes are high in nutrients, such as fiber, protein and B vitamins, iron folate, calcium and many other nutrients. You can also use legumes to aid in weight loss.


red apple on green grass

Not only are foods high in satiety, but so is wine. As fruits, apples are an example of a fruit with a high satiety. Pectin is a soluble fiber which slows digestion. Apples are also high in water, making them very filling.

What Research Says About Apple

Consuming a whole apple instead of consuming puree or juice increases your feeling of fullness. Research shows that apples are more nutritious than apple sauce and have 150 times the calories of those who drink its juice.

Summary of Apples
High in fiber and antioxidants, apples are a great choice. Consuming apples can help reduce your risk of developing cancers such as colorectal, lung, and breast cancers. Whole apples are a great way to eat less calories, more fiber, or more water. They’re sweet and healthy, so they can be used as dessert.

Citrus Fruits

Just like apples, citrus fruits contain a soluble fiber called Pectin that helps speed digestion and improves satiation. Citrus fruits contain large amounts of water, which can help you feel full with very few calories. Grapefruits also include citrus. Grapefruits are good for weight loss and calorie management.

What does Research Say about Citrus Fruits?

Citrus fruits are great for weight loss and rationing. Citrus fruits are high in fiber and water, which will leave you satisfied. A 7.1% weight loss can be achieved by eating citrus fruits before meals and drinking lots of water before meals.


plate of shrimps on wooden surface

Fish is high in omega-3 fatty acid, protein, and essential fatty acids. Many nutrients are missing in the diet of most people. Fish has a lot to offer. These nutrients include high-quality protein and calcium, phosphorus as well as iodine.

What does Research Say About Fish?

The satiety of fish is greater than that of chicken and beef. Study results showed that fish-eating participants consumed 11% less calories than those who ate meat. You feel fuller for longer periods of time with fish than beef and chicken.

Lean meat

If you’re concerned about your weight, lean meat is a good choice. It’s high in protein but low in calories. Lean red meats are rich in iodine and iron as well as zinc, vitamins (especially vitamin B12), essential fatty acids, and vitamins. Lean meat ranks second in terms of satisfaction, after all other protein-rich foods. People who ate lean meat at lunch ate 12% fewer meals at dinner than those who ate high-carbohydrate meals at lunch. People who eat a low-calorie diet prefer lean meat.

Cottage Cheese

Cottage cheese is a curd cheese that has a mild taste, smooth texture and lots of nutrients. Cottage cheese is rich in protein, B vitamins, calcium, and other minerals. This cheese is ideal for weight loss. Cottage cheese is low in calories and high in protein. It has nearly the same properties as eggs. Its effects on satiety are almost identical to those of eggs.

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