12 Foods That Don't Cause Weight Gain

Here are 12 filling foods you can eat a lot of without getting fat.

1. Boiled potatoes, which are highly nutritious, are number one on the satiety index. Fried potato chips are three times less filling and not considered weight loss friendly.

2. Eggs are a great source of nutrients, including high-quality protein. They may help you eat less for up to 36 hours after a meal.

3. Oatmeal is high in fiber and soaks up water, which makes it incredibly filling. It is more filling than traditional breakfast cereals and may help you eat less throughout the day.

4. Soups are very filling foods. Eating soup at the start of a meal may increase satiety, reduce calorie intake and lead to weight loss over time.

5. Legumes are high in protein and fiber, which make them very filling. They are also relatively low in calories, which makes them a weight loss friendly food.

6. Apples are high in water and soluble fiber but low in calories. Eating whole, solid apples may help you consume fewer calories and contribute to weight loss over time.

7. Citrus fruits such as oranges and grapefruit are also weight loss friendly foods. They’re high in fiber and water, which can help you feel full and consume fewer calories.

8. Fish is high in protein and omega-3 fatty acids, which may increase satiety. Fish may also be more filling than other types of protein such as chicken and beef.

9. Meat is high in protein and very filling. Eating high-protein lean meat may help you consume fewer calories at subsequent meals.

10. Cottage cheese is high in protein and low in calories. Its effect on satiety may be comparable to that of eggs.

11. Vegetables are high in water and fiber, which may keep you full for longer. Eating low-calorie salads can help increase your vegetable consumption and decrease your calorie intake.

12. Popcorn is a whole grain that is high in fiber and volume, both of which help you feel full. Studies have found that popcorn is more filling than potato chips.

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