12 Foods You Can Eat a Lot of Without Getting Fat

Here are 12 foods you can eat a lot of without worrying about gaining weight, based on their nutritional profiles and ability to satiate hunger effectively.

1. Boiled Potatoes – Rich in vitamins, fiber, and resistant starch that may help you feel full.

  1. Eggs – High in protein and can help reduce calorie intake later in the day.
  2. Oatmeal – High in fiber and can soak up water, making it very filling.
  3. Broth or Clear Soups – Can be more filling than solid meals with the same ingredients.
  4. Legumes – Including lentils, beans, and peas, they are high in protein and fiber.
  5. Apples – High in soluble fiber and water, helping you to feel full.
  6. Citrus Fruits – Like oranges and grapefruits, high in water and pectin fiber, aiding in satiety.
  7. Fish – Rich in omega-3 fatty acids and high-quality protein, very filling.
  8. Lean Meats – High in protein, which is known for its filling properties.
  9. Cottage Cheese – Low in calories but high in protein, making it very satiating.
  10. Vegetables – Low in calories, high in volume, and rich in nutrients and fiber.
  11. Popcorn – A whole grain snack that is high in fiber and volume, thus filling, especially when air-popped.

  12. Additionally, foods like baked potatoes, strawberries, grapefruit, air-popped popcorn, salmon, low-fat cottage cheese, nuts, and avocados are mentioned as beneficial for maintaining weight due to their filling nature and nutritional content. Pineapples, apples, plums, salad, and berries (such as currants, cranberries, and strawberries), along with vegetables like cabbage, broccoli, and cauliflower, are also highlighted for their low calorie content and ability to contribute to a feeling of fullness without leading to weight gain .

These foods can be great additions to your diet if you’re looking to maintain or lose weight without feeling deprived. Remember, the key to a healthy diet is balance and moderation, so it’s important to include a variety of foods to meet your nutritional needs.


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Tephanie Delaney

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