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If you’re looking to maintain a healthy weight, you might be wondering which foods you can eat without having to worry about packing on the pounds. While there’s no such thing as zero-calorie food, there are plenty of options that are low in calories and high in nutrients.
Many dieters are advised to eat until they are full or until they feel satisfied. The problem is that various meals have distinct effects on hunger and satisfaction. For example, a study published in the American Journal of Clinical Nutrition found that people who ate a high-protein breakfast were more likely to feel satisfied and less hungry throughout the day than those who ate a lower-protein breakfast.
Other research has shown that some foods are more satiating than others. A study published in Obesity Reviews found that protein-rich foods, such as lean meats, fish, and tofu, can help reduce hunger and promote satiety.
Some people believe that certain foods should be avoided altogether when trying to lose weight. However, eliminating entire food groups is not necessary and can actually lead to nutritional deficiencies. It’s important to remember that all food can fit into a healthy diet when consumed in moderation.
Here are 20 healthy foods you can eat without gaining any weight.
1. Eggs
Eggs are a nutrient-dense food and an excellent source of protein. One large egg contains only about 80 calories, yet it provides 7 grams of high-quality protein. Research has shown that eating eggs for breakfast can help you lose weight and keep it off.
2. Leafy greens
Leafy greens, such as spinach and kale, are low in calories and high in nutrients. One cup of cooked kale contains only about 40 calories, yet it provides over 2 grams of fiber and more than 10% of the RDI for vitamins A and C. Leafy greens are also a good source of minerals, including iron and calcium.
3. Salmon
Salmon is a fatty fish that’s packed with nutrients. One 3-ounce serving contains about 200 calories and 22 grams of protein, making it a great option for a healthy meal or snack. Salmon is also an excellent source of omega-3 fatty acids, which are beneficial for heart health.
4. Berries
Berries are low in calories and high in fiber, making them a great choice for those trying to lose weight. One cup of raspberries contains only 64 calories and 8 grams of fiber. What’s more, berries are a good source of antioxidants that can help protect against disease.
5. Greek yogurt
Greek yogurt is a nutrient-rich food that’s high in protein and low in calories. One 6-ounce serving of plain Greek yogurt contains about 100 calories and 18 grams of protein. Greek yogurt is also a good source of calcium, potassium, and magnesium.
6. Nuts and seeds
Nuts and seeds are a good source of healthy unsaturated fats, fiber, and protein. One ounce of almonds contains about 160 calories and 6 grams of protein. What’s more, nuts and seeds are good sources of vitamins, minerals, and antioxidants.
7. Chia seeds
Chia seeds are a nutrient-rich food that’s high in fiber and protein. One ounce of chia seeds contains about 140 calories and 5 grams of protein. Chia seeds are also a good source of calcium, magnesium, and phosphorus.
8. Avocados
Avocados are a rich source of healthy unsaturated fats. One avocado contains about 250 calories and 25 grams of fat. What’s more, avocados are a good source of fiber and potassium.
9. Whole grains
Whole grains are a good source of fiber and other nutrients. One slice of whole wheat bread contains about 100 calories and 3 grams of fiber. What’s more, whole grains have been linked to a lower risk of heart disease, obesity, and type 2 diabetes.
10. Quinoa
Quinoa is a nutrient-rich food that’s high in fiber and protein. One cup of cooked quinoa contains about 220 calories and 8 grams of protein. Quinoa is also a good source of magnesium, phosphorus, and manganese.
11. Chickpeas
Chickpeas are high in fiber and protein. One cup of cooked chickpeas contains about 270 calories and 15 grams of protein. Chickpeas are also a good source of iron, potassium, and magnesium.
12. Beans and legumes
Beans and legumes are good sources of fiber and protein. One cup of cooked black beans contains about 227 calories and 15 grams of protein. What’s more, beans and legumes are good sources of iron, magnesium, and potassium.
13. Apple cider vinegar
Apple cider vinegar is a popular home remedy that’s often used to promote weight loss. One tablespoon of apple cider vinegar contains about 3 calories and 0 grams of protein. Apple cider vinegar is also a good source of acetic acid, which has been linked to several health benefits.
14. Coconut oil
Coconut oil is a type of saturated fat that’s high in calories. One tablespoon of coconut oil contains about 120 calories and 14 grams of fat. Coconut oil is also a good source of lauric acid, which has been linked to several health benefits. Studies have shown that including healthy fats in your diet can help you lose weight.
15. Green tea
Green tea is a type of tea that’s made from Camellia sinensis leaves. One cup of green tea contains about 2 calories and 0 grams of protein. Green tea is also a good source of catechins, which are antioxidants that have been linked to several health benefits. you can have as many cups of tea as you can without gaining any weight. Green tea can also help in boosting your metabolism.
16. Soup
Soup is a great way to fill up on low-calorie food. One cup of vegetable soup contains about 66 calories and 2 grams of protein. What’s more, soup is a good source of water and fiber, which can help you stay hydrated and full.
17. Cauliflower
Cauliflower is a low-calorie food that’s high in fiber and water content. One cup of cauliflower contains about 25 calories and 5 grams of fiber. What’s more, cauliflower is a good source of vitamins C and K, and folate. Dietitians always advise people to include cauliflower in their diet as it is really healthy and helps in weight loss.
18. Berries
Berries are a good source of fiber, vitamins, and antioxidants. One cup of raspberries contains about 64 calories and 8 grams of fiber. What’s more, berries are a good source of vitamin C, manganese, and ellagic acid. Also, recent studies have discovered that berries can help in reducing the risk of heart disease and cancer.
19. Nuts
Nuts are a good source of healthy fats, fiber, and protein. One ounce of almonds contains about 161 calories and 6 grams of protein. What’s more, nuts are a good source of magnesium, copper, and manganese. well, all know that protein is really good for our body and helps in weight loss.
20. Chia seeds
Chia seeds are high in fiber, protein, and omega-3 fatty acids. Chia seeds have 138 calories and 5 grams of protein per ounce. Chia seeds also include plenty of calcium, phosphorus, and manganese.
As you can see the healthiest foods are the ones that are rich in fiber, protein, and healthy fats. These are the three main nutrients that our body needs for proper function and weight loss. All the foods mentioned above can be easily included in your diet without having to worry about gaining any weight. Include these foods in your diet and see the difference for yourself.