14 Healthy Foods You Can Eat Without Gaining Weight

Healthy Foods You Can Eat Without Gaining Weight

Are you attempting to keep your weight in check or lose a few extra pounds? The good news is that achieving your objectives doesn’t require depriving yourself of food or sacrificing flavor. You can eat a lot of delectable and healthy foods without having to be concerned about putting on weight. This article will teach us about 14 Healthy Foods You Can Eat Without Gaining Weight.

Here’s a list of healthy foods which you can eat without gaining weight:

1. Chickpeas (and other legumes)

One category of these foods is legumes and chickpeas in particular; not only do they have a high fiber and protein content, which causes them to make you feel full and keep you feeling full for a longer period, but they also have a low-calorie count per gram.

Especially if you don’t prepare them with excessive oil, the substantial and full legumes are an essential companion for weight loss and maintenance.

2. Eggs

Eggs are packed with all the necessary nutrients your body requires, making them an exceptionally healthy food option. Despite having a checkered history, eggs are currently one of the most nutritious foods available. The yolk of an egg contains half of the total amount of protein in an egg.

And you won’t believe this, but they are filling. According to one study, those who started their day with an egg-based breakfast consumed fewer calories overall. They also had a lower body mass index (BMI) than the other participants.

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3. Zucchini and eggplants

When prepared without oil, a serving of zucchini contains 17 calories, whereas an equivalent amount of eggplant contains 25 calories. Both zucchini and eggplant have a very low energy density and total calorie count. Both vegetables are adaptable in terms of the ways they may be consumed, and they are reasonably priced, which means that you can make them a dependable staple food that will not cause you to gain weight or break the budget.

4. Fish

Protein and omega-3 fatty acids can both be found in abundance in fish. It aids in maintaining satiety in obese persons for a longer period. Fish came first on the satiety score, beating out other high-protein foods in its category. People who ate fish for one meal consumed fewer calories overall throughout the next meal.

5. Broth-based soups

It is generally accepted that solid foods are more likely to satisfy one’s hunger than liquids. Despite this, one piece of research suggests that soups may be more satisfying than other solid foods. Consuming soups regularly can significantly reduce feelings of hunger and, as a result, facilitate weight loss over time. Instead of opting for creamy soups, you should stick to broth-based ones.

6. Mushrooms

Mushrooms have a feel that is a lot like meat, so it’s not surprising that they are very filling. Besides that, some mushrooms have a lot of protein, and all are great fiber sources. People thought Portobello mushrooms, in particular, could help people lose weight because they can control their blood glucose levels. This can reduce food cravings and, in turn, control their hunger.

7. Yogurt

A container of light, low-fat yogurt (or yogurt made in the style of Greek yogurt) that only contains one serving makes for a convenient snack when you’re on the go. If you want to boost the nutritional value of yogurt even more, try mixing in some fresh fruit, ground flaxseed, or reduced-fat granola. Alternatively, you may try something new by freezing a container of whipped yogurt.

8. Popcorn

The fiber content of popcorn far exceeds that of any other snack food. Popcorn is made from entire grains. Because they have a high volume but a low-calorie content, they can take up a lot of space in the stomach while still having a low-calorie content. The most nutritious form of popcorn is popped into the air. The microwave popcorn sold in stores has been treated with chemicals that cause cancer and has a lot of calories.

9. Berries

Although berries are very low in calories, they are not the most satisfying food, making them an excellent snack for those who like to watch their weight. The nice thing about berries is that they are all extremely strong in antioxidants, which makes them a really healthy snack option in addition to being delicious. In addition, there is a wide variety of berries, including blueberries, raspberries, strawberries, and cranberries, to mention a few, so you can never grow tired of eating them.

10. Citrus fruit

Much like berries, citrus fruits are an excellent snack choice because they contain very few calories but a significant amount of vitamins. On the other hand, Citrus fruit may be a little bit more filling than berries because they include more fiber and a low amount of pectin, a chemical that can slow down digestion and make you feel fuller. Berries, on the other hand, contain fewer pectin molecules.

11. Oats

Your regular diet can benefit greatly from including oats. In addition to having a few calories, they are rich in protein and fiber, both of which help you feel full. Dry oats offer just 154 calories per 1/2 cup (40 grams) portion, but they also contain 5 grams of protein and 4 grams of fiber, significantly reducing your appetite and hunger. Oatmeal boosted feelings of fullness and decreased appetite and calorie consumption during the following meal.

12. Chia seeds

Chia seeds are frequently praised as a serious superfood since they contain a lot of protein and fiber for relatively few calories. Chia seeds have 138 calories per 28-gram meal, 4.7 grams of protein, and a whopping 9.8 grams of fiber. Chia seeds are particularly rich in soluble fiber, which absorbs liquid and expands in the stomach to increase sensations of fullness. Chia seeds move slowly through your digestive tract to keep you feeling full and can absorb 15 times their weight in water.

13. Cottage cheese

Cottage cheese is low in calories and high in protein. Most dairy products have a high-fat content, which greatly raises their energy density; however, cottage cheese is the one exception because it has a high protein and relatively low-fat content. In addition, cottage cheese is just as substantial as eggs when consumed for breakfast and can keep you full for a long time.

14. Nuts

Nuts make you feel fuller for longer since they contain protein and good fats. Pick nuts that you must shell one at a time if you want your snack to last longer. Alternately, add walnuts to a spoonful of plain applesauce. Nuts are a fantastic source of nutrients, and they help us feel fuller for longer by reducing appetite. Almonds, pistachios, walnuts, peanuts, cashews, dry coconut, and dates are nuts you can eat.


You don’t have to give up your favorite foods to reach and maintain a healthy weight. You may enjoy delectable meals while fueling your body and supporting your weight goals by including these 14 nutritious items in your diet. To lead a balanced and healthy lifestyle, remember to control portions, pay attention to your body’s hunger cues, and make informed decisions.


Q1: Can I eat these foods in unlimited quantities without gaining weight?

Even though these foods are nutritious options, portion control is still crucial. Even though they are low in calories, eating too much can make you gain weight. Modesty is important.

Q2: Are these foods suitable for people with dietary restrictions?

Yes, the majority of these meals meet a variety of dietary requirements. However, speaking with a nutritionist or healthcare provider is crucial if you have any specific dietary limitations or allergies.

Q3: Can I eat these foods as a weight loss plan?

Absolutely! Since these meals are low in calories, high in nutrients, and can help you feel full and content, they can be included in a weight loss diet.

Q4: Can I substitute artificial sweeteners for natural sweeteners in recipes?

Artificial sweeteners may help people consume fewer calories but they also have certain drawbacks. Generally, using natural sweeteners in moderation—like honey or maple syrup—is advised.

Q5: Can I eat these foods as snacks?

Indeed, a lot of these items make great snacks. They offer a variety of nutrients and can reduce hunger between meals.