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14 Foods You Can Indulge Without Gaining Weight

Contrary to popular belief, you don't have to survive on a diet of celery, salad, and boiled chicken breast, feeling "hangry" all the time if you intend to lose weight. As a matter of fact, being full and enjoying nutritious, filling meals will really help you combat all those junk food cravings and stay healthy without putting on any weight. In this article, we'll list 14 nutritious foods you can eat as much as you want without feeling guilty or afraid that you'll gain weight, and some of these will surely surprise you.

1. Chickpeas (and other legumes)

What makes food promote weight loss?

Some might say that a low-calorie count determines that, but that's not the best way of looking at it, as even a very small piece of candy or chocolate can be quite low in calories, but eating that will not make it beneficial for weight loss at all. The key is in the energy density, or how many calories there are in a product compared to its weight. By choosing foods that have a lower energy density, you'll be able to eat plenty of nutritious food and lose weight.

One group of such foods are legumes, and especially chickpeas, which will not only fill you up and keep you full thanks to their high fiber and protein content but they also have a low-calorie count per gram. The hearty and filling legumes are a must-have weight loss and maintenance companion, especially if you don't cook them with too much oil.

2. Boiled potatoes

Speaking of filling foods that are good for weight loss, boiled potatoes have also somehow made the list. You might find this surprising since potatoes are so carb-heavy, but it turns out that eating potatoes boiled can actually promote weight loss rather than prevent it.

This is because boiled potatoes, especially cold ones, contain a type of starch called resistant starch, which acts like soluble fiber in your gut and makes you feel full for a long time. Apart from that, resistant starches have been found to contain half the calories of regular starch in one gram, so by boiling your potatoes instead of frying them, you're ultimately both lowering your daily caloric intake and preventing overeating, all because potatoes are so filling.

3. Fish

Chicken and turkey breast are the most common recommendations for animal protein that won't cause weight gain, especially since they're so easily accessible and relatively affordable. However, limiting yourself to those options can be boring, and an excellent alternative to add to your rotation is fish.

Any fish will do, and luckily, there are so many fish varieties to choose from. Interestingly, one study even found that people who eat fish typically consume fewer calories by 11% than those who eat beef. Also, fish contains those famous omega-3 fats, which, apart from fueling your brain and making you healthier, were also proven to decrease the appetite in those who are overweight.

4. Berries

Berries are not the most filling foods out there, but they are quite low in calories, so they make an excellent snack for those who like to watch their weight. The best thing about berries that all of them are very high in antioxidants, which makes them not only a tasty but also a very healthy snack. Apart from that, berries come in a huge variety - blueberries, raspberries, strawberries, cranberries, just to name a few, so it's impossible to get bored of them.

Related Guide: The Remarkable Health Benefits of Berries

5. Zucchini and eggplants

Both zucchini and eggplants have a very low energy density and caloric count - 17 calories in a portion of zucchini, and 25 in a portion of eggplants (when cooked without oil). At the same time, both veggies are so very versatile in terms of the ways you can eat them and quite affordable, so you can really make them a reliable staple food that won't make you gain weight or break the bank.

6. Eggs

Yet another excellent protein source is eggs. Contrary to popular belief, eating egg whites alone isn't better for weight loss and muscle gain because about half of an egg's protein content is in the yolk, as we discussed previously in an article about popular egg myths. Instead, eat the entire egg and don't waste the yolk.

Eggs are quite beneficial for weight loss and maintenance because they are quite filling as well, with studies showing that eating eggs for breakfast can promote weight loss and improve the Body Mass Index (BMI) in the long term compared with bagels.

7. Citrus fruit

Like berries, citrus fruit are a wonderful snack because they are very low in calories and high in vitamins. Compared to berries, however, citrus fruit may actually be a little bit more filling, since they contain more fiber and a low dose of pectin, a chemical capable of slowing down digestion and making you feel fuller.

There is also some scientific evidence suggesting that grapefruit, in particular, is beneficial for weight loss, so if you like the bitter taste of the fruit and are currently on a weight loss journey, it's a great match for you.

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