15 Foods You Can Eat and Not Gain Weight

    There are several factors that determine how filling a certain food is compared to its calorie content. The calorie/satiety ratio is calculated using the satiety index. This defines how different foods give you that full feeling while lowering your calorie intake.
    Certain foods rank high on the list when it comes to satisfying hunger while avoiding overeating and weight gain.
    Foods that are filling tend to have an increased level of water or air so they don’t add on the extra calories. Protein is more filling than fats and carbohydrates, meaning you don’t need to eat large volumes to feel full. High fiber is another food group that helps you reach the satiety index without gaining weight because these foods move through the digestive tract slowly, reducing hunger cravings for longer.
    By choosing the right foods to fill up on, you can avoid increasing your calorie intake.
    Try these 15 foods that you can eat a lot of without gaining weight!


    Oatmeal is commonly eaten for breakfast and ranks highly on the satiety index. So, that means it makes you feel full without putting on the pounds. This is because it’s a great source of soluble fiber that slows down digestion and carb absorption. 

    Broth-Based Soups

    Studies have shown that broth-based soups eaten before a meal can lower your calorie intake by 20% because it satisfies hunger and promotes weight loss over time. Avoid creamy, rich soups and stick to the broth.


    Peas, beans, chickpeas, and lentils are great sources of protein and fiber that have a low energy density. Legumes are 31% more filling (and healthier) than pasta and bread and are much lower in calories. Add more legumes to your diet without adding to your body weight.

    Oranges, Grapefruits, and Tangerines

    Because of their sugar content, eating too much fruit may not be recommended for weight loss, however, citrus fruits are the exception. They are high in fiber, flavonoids, and vitamin C which assists in satisfying hunger pangs while aiding digestive and liver function. 

    Melon and Watermelon

    Containing about 60 – 70 calories per slice, you can indulge in eating melons and watermelons all day without worrying about picking up weight. These fruits, in particular, also help to excrete excess liquid from your body while making you feel full to prevent overeating.


    Strawberries, cranberries, raspberries, mulberries, and blueberries are superfoods packed with nutrients and antioxidants and are very low in calories. They are the perfect snack to stave off hunger as long as you avoid adding custard cream, which will negate their healthy advantage.


    Greens and cruciferous vegetables are very low in calories and high in nutrition, water, and fiber so you can have a buffet of veg without fretting about your waistline. Just remember not to dressings and cheese or any additives that are fattening.


    Another superfood with super low in calories is Algae so you can eat substantial amounts without putting on weight. It’s also very high in nutrients and one of the best sources of iodine that maintains healthy thyroid function and keeps your hormones balanced.


    Fish scores very high on the satiety index compared to other protein-rich foods, such as chicken and beef. Steamed white fish ranks higher than oatmeal and vegetables when it comes to the satiety index due to its high protein content and affects serotonin levels which is a key hormone for appetite signals. 


    If you keep it plain and unsalted, popcorn is the perfect snack to fill you up without adding calories. Surprisingly, popcorn also contains traces of minerals and vitamins such as folate, vitamin A, and vitamin B-6, and three cups of popcorn have over 3g of fiber.

    Boiled Potatoes

    Most people think they should avoid potatoes when trying to lose weight because of their high carbohydrate content. However, boiled potatoes contain a resistant starch. This type of starch has significantly fewer calories than regular starch. Another interesting fact is by cooling potatoes after they cooked increases the resistant starch content. 

    Whole Eggs

    Eggs are really healthy with a lot of nutrients loaded in the egg yolk. They are a complete protein which means they contain all nine of the essential amino acids and they are also very filling. Eating eggs for breakfast means you stay full for longer and could help you eat less over the course of the day.

    Lean Meat

    Lean meats are high in protein and rate highly on the satiety index. A recent study showed that those who had a high-protein meat lunch ate 12% less at dinner time compared to those who had high carbs for lunch. Lean beef is one of the highest protein-rich sources that are most filling. 


    Tomatoes are packed with protein, minerals, fiber, and vitamins. Besides having great health benefits, they can also help you lose weight. One medium sized tomato contains 16 calories so you can eat as many as you want to feel full while having minimal calories.


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