While there is nothing like zero-calorie foods, there are foods that you can freely eat without the fear of adding some weight. According to nutritionists, these foods are nutritious, low in calories, and high in fiber that makes you feel full longer. Here are some foods you can eat out without gaining any weight.
Whole Eggs
Eggs are really healthy and an excellent choice if you are planning to eat out without gaining weight. Eggs contain essential nutrients and amino acids that your body needs. They are also extremely nutritious, owing to the fact that half of the protein is contained in the egg’s yolk. Hence, you can as much eggs, particularly boiled eggs, without fear of adding some weight.
Besides that, eggs are also very filling and can help you eat less. Several studies showed that individuals who consumed eggs instead of bagels for breakfast had increased feelings of satiety. They are, therefore, effective for losing weight.
Boiled Potatoes
White potatoes carry several properties and nutrients that make them effective for weight loss and ensuring optimal health. When tested through the Satiety Index scale, which measures how filling foods are, potatoes were found to have the highest level of filling compared to the other foods. Boiled potatoes help reduce appetite and potentially repress your food intake later in the day.
Besides, potatoes are high in potassium which plays an important role in controlling blood pressure. Also, when allowed to cool down, boiled potatoes contain a fiber-like resistant starch that has numerous health benefits including weight loss. However, the Satiety Index showed that fried tomato chips are three times less filling and are not effective for weight loss.
Leafy Greens
Leafy greens such as spinach, kales, and collards are loaded with fiber and vitamins which aid in weight loss. They are also high in antioxidants and minerals like calcium and low in calories and carbohydrates. The fiber and water in leafy greens help to keep you feeling full throughout the day, making them a great addition to your weight loss diet. One study found that individuals who consume salad at the start of a meal end up consuming 7-12% calories when eating the meal.
Lean Meats
Not only are lean meats very nutritious, but they are also very filling. Lean meats are high in protein and this lowers the overall calorie intake. Individuals who eat high-protein diet tend to eat less at subsequent meals compared to their counterparts. Therefore, if you are looking to eat out without gaining weight, lean meat is an amazing choice.
In one study, it was found that people who eat high-protein meat during lunch are likely to eat 12% less at dinner compared to those who consumed high-carb lunch.
Of all the protein-rich foods, beef scored the second highest in the satiety index. However, pork and chicken could also encourage weight loss.
Fish
Fatty fish like salmon are loaded with high-quality protein and omega-3 fatty acids which are healthy and very satisfying. In fact, it has been found to increase satiety in overweight and obese individuals. On the satiety index, fish scored the highest of all other protein-rich foods and second of all the foods tested.
One study found that people who consume fish may experience feelings of fullness than other proteins like chicken and beef. In another study, it was found that eating fish reduced the calorie intake of the next meal by 11%.
Cottage Cheese
Typically, dairy products like cottage cheese are high in protein; hence, they are great for boosting your protein intake without increasing your calorie intake. Another benefit of cottage cheese is that it is very satiating with very low calories. Cottage cheese is also high in vitamin B, phosphorous, and calcium which may help with fat burning.
Soups
Most foods with low energy density tend to make people consume fewer calories. Such foods include vegetables and fruits which contain lots of water. Hence, you can easily make soup to lower your hunger pangs and reduce cravings while promoting weight loss over time.
Although liquids are considered less filling than solid foods, some studies have shown that taking soup that is the same amount of solid food gives feelings of satiation. Also, do not add coconut milk or cream as this can increase your calorie content.
Conclusion
There are numerous healthy and nutritious foods that are an effective addition to your weight loss diet. Along with the foods above, oatmeal, popcorn, fruits, whole grains, nuts, and apple cider vinegar are other foods that are high in protein and fiber and, therefore, increase satiety with very few calories.
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