Who doesn’t love food? While it’s obviously a necessary part of life, most of us enjoy it as a satisfying activity too. The problem is all of those foods available today that are typically loaded with calories, as well as potentially harmful additives, lots of sugar and unhealthy fats. Those foods can be incredibly addicting, simply due to the nature of their ingredients, which is why it can be so tough to diet. Plus, many of those small-portioned meals dieters often turn to are calorie dense, but they don’t leave you feeling full or satisfied in the end, which means you’re more likely to take in a larger amount of calories than you would have in the first place.
The good news is there are a lot of lean, healthy alternatives available, that you can enjoy while providing benefits to your body without getting fat. What’s even better, is that these healthier options can be eaten in larger quantities, satisfying that urge to snack without doing harm. With healthier options, it takes much longer to consume all those calories, as opposed, for example, to a one or two-bite dessert with the same caloric value. The trick is to find foods that fit the profile of being healthy, nutritious, and low in calories and seek out ones that are lean and high in fiber, as that’s what helps your digestive system move them along quicker.
Foods that generally meet this criteria tend to have three main qualities: they are high in fiber, protein, and volume. Finding foods that are high in volume and low in calories generally means they contain a lot of water or air instead of a ton of fat or carbs.
These are some of the best options for food you can eat a lot of without getting fat in the process.
Chicken is a great source of protein, and it’s also one of the leanest meats that you can buy. Not only is it easy and quick to cook, but it’s a very versatile ingredient that can be served in a variety of different forms. The protein in chicken helps you stay fuller for longer and also helps your digestive system boost the metabolism to break down and burn calories at a speedier rate. Another great benefit of chicken is that it is also an energy booster, which means that it’s sure to help you get through your day without becoming too hungry – even long after you’ve consumed it.
One of the best foods on the planet that you can eat a lot of without getting fat is broccoli, as it isn’t very high in calories and it’s full of fiber. Additionally, the nutrition value of this vegetable is pretty incredible due to its cancer-fighting properties and antioxidants that help your gut stay healthy. Broccoli is also a very versatile food, in that you can eat it for any meal of the day, and it’s guaranteed to make you feel full with just a half a plate’s worth. Eating lots of this vegetable is a great way to indulge in eating a large portion without having to worry about all the extra calories.
Eggs are another fantastic source of protein, and with only an average of 78 calories, it’s easy to see how good eggs are when it comes to putting together a filling meal. Plus, eggs are relatively cheap and can last you for a few meals, with dozens of different ways to cook them. Many athletes, bodybuilders, and nutrition specialists consider eggs to be the best source of protein available, and they are sure to keep you full all day. Eggs are also outstanding as they contain “good,” HDL cholesterol and are loaded with vitamin D.
4. Boiled Potatoes
Many people believe that when it comes to losing weight that potatoes should be avoided due to their high carb content, however, that is a really a misconception. Potatoes are also filled with lots of nutrients and fiber that help out your digestive system quite a bit, while also keeping your stomach feeling full throughout the day. The trick is to eat potatoes without all the added extra “empty calories,” which includes toppings like sour cream, cheese, and butter. Just plain boiled potatoes by themselves can be both healthy and a part of a tasty meal if they are consumed without all the additives. If you like a little extra on top, add some melted coconut oil.
Quinoa is believed to be one of the best superfoods in the world, and the fact that it won’t make you fat by eating lots of it is even better. This is especially good news for rice lovers, as the texture of the two grains are fairly similar and can be used interchangeably. Quinoa isn’t just the food that the ancient Incas ate right before they went into battle, but it’s also an incredible source of fiber that has an average of 12 grams per serving. Fiber is great, simply because it can help you clean out your gut at a faster rate, lower your cholesterol and improve your colon health. In addition to that, eating quinoa increases satiety and helps to leave you fuller for a longer period of time.
6. Broth-based Soups
Despite the common thought that liquid foods often leave you hungrier than solid foods, research has shown that soups can be even more filling than a solid meal with the exact same ingredients. In fact, studies have found that people who eat soup at the beginning of a meal are likely to consume 20% less calories than someone who doesn’t. Eating broth-based soups as a main course can help promote weight loss because you can eat a lot of it without ever having to worry about going overboard with more dense calories. Plus, many soups contain meat and vegetables which offer both protein and fiber, helping your body to get rid of the unwanted bloat.
Celery is one of the hardiest vegetables around, and it is often called the “negative-calorie” food because your body might burn more calories digesting it than it actually holds in its raw form. That being said, it is definitely one of the top foods that one can eat a lot of without gaining weight due to the fact that it is 75% water and 25% fiber and other roughage. But just because there are so few calories in celery doesn’t mean there aren’t good nutrients in them too, as they are loaded with lots of vitamin C, A and K. This is definitely a vegetable to buy in bulk to snack on in between meals, because there is no way that anyone could overeat celery and have a gut to show for it.
People who love to eat without the consequences of gaining too much weight should really aim to consume more salmon in their diet. This type of fish contains healthy fats, including lots of important omega-3 fatty acids that are beneficial to both your mind and body. Just be sure to purchase wild-caught salmon. Even if it’s slightly more expensive than standard farmed salmon, it is significantly more nutritious, and healthier as it doesn’t contain all of those toxins. Plus, a large salmon steak cooked up will fill your stomach better than any fast food available, and your portions can be even bigger than what you could buy from a popular restaurant chain.
Eating fruit is an important part of anyone’s diet. Multiple studies have discovered that eating fruit like apples regularly will lower your calorie intake and help out with weight loss. Apples offer a lot of satiety, and they also contain plenty of pectin which means that they help you feel full much faster. Pectic is a fiber that slows down the digestion process, and this is a surefire way to stay less hungry over the course of your day. Apples are also known to be made up of 85 percent water, which means that you can eat a ton of them while knowing that you aren’t absorbing so many extra calories. Eating whole apples or apple segments has been proven to have higher fullness ratings when compared to other kinds of fruit.
10. Lean Meats
Consuming lean meats is another way to get your money’s worth when it comes to eating a big meal. Just be sure to look for organic, free-range meats so you’re not getting unwanted hormones or other compounds with it. Not only do you get a large portion for relatively few calories, but lean meats are a great source of protein that are sure to help you feel full much longer. You can eat a lot without going overboard and still feel satisfied with knowing that you are putting good things into your body. The good news is that eating a lot of lean meat will keep you so full that you won’t even have to overeat, even if you wanted to, because your stomach is going to feel tightly packed to the brim already.
Popcorn might be associated with junk food, but it’s actually a lot more fibrous than you’d probably think. This whole grain snack has more fiber than most other foods, and because it’s so high in volume, it fills up your stomach by taking up a lot of space despite how light it is. The best way to prepare it is to air pop it as opposed to the commercially-prepared kind, which comes with all sorts of unwanted junk. Just keep in mind that adding a lot of salt and butter is not the optimal way to eat a healthy version of this delightful snack – keep it as bare as possible and indulge away.
12. Cottage Cheese
The great thing about cottage cheese is that you can eat a lot without feeling too guilty, as it’s a delicious low-calorie snack that is packed with protein and does not contain a ton of calories. It also has a lot of health-boosting nutrients such as phosphorus, selenium, B vitamin, and calcium, and is considered to be one of the best weight loss foods that one could buy. Cottage cheese has an effect on satiety that is similar to that of eggs and will leave your stomach feeling full for a long period of time after it’s consumed. It can also be consumed in a variety of different ways, and can even be combined with other low-calorie, high protein foods to serve as a bigger meal. It’s great for breakfast, but it can also be regarded as a good choice for a healthy in between meal snack.
Legumes are a great source of protein and have a fairly low energy density which means that they can fill you up faster than many other foods, and still give your body many of the nutrients that it needs. Some examples of legumes include beans, chickpeas, lentils, and peas – these have all been found to be 31% more filling that either bread or pasta. They are a fantastic meal choice for people who are looking for ways to stay full after dinner, and one can consume a lot of this food group to assist with losing weight in the long term. There are many different ways to cook legumes too, and they go well meals at all times of the day.
14. Soy foods
Soy foods are loaded with protein, and research has been conducted that shows this type of food will increase your satiety, improve your mental ability, and even reduces your appetite. Edamame is a popular snack, because not only are these delicious, buttery beans filling, but they give you 8 grams of protein for every 95 calories that you eat. Because the protein helps your satiety level, it also assists your digestive system and helps keep you full as you go about your day. This is one of the main reasons that soy products are highly rated as being a good choice for eating high quantities without gaining a lot of weight. Soy is also one of the few plant-based proteins that contain all of the amino acids in its proteins.
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