While there’s no such thing as a zero-calorie food, there are foods you can enjoy freely without having to worry about packing on the pounds. According to nutritionist Dr. Lisa Young, these foods generally fall into one of two categories: non-starchy fruits or vegetables.
Young says there are few reasons why you won’t gain weight from eating these foods:
They’re mostly made up of water.
They’re low in calories.
They contain fiber, which helps make you feel and stay full.
Although these fruits and vegetables aren’t high in protein, they’re packed with plenty of vitamins, antioxidants, and other nutrients that have numerous benefits for your health.
1. BOILED POTATOES
Due to their higher carb content, many people avoid potatoes when trying to lose weight, but they shouldn’t.
Whole potatoes are loaded with vitamins, fiber and other important nutrients. They also contain a certain type of starch called.
While boiled potatoes were the most satisfying food tested, fried potato chips were found to be three times less filling.
2. WHOLE EGGS
Eggs are another food that has been unfairly demonized in the past. The truth is, eggs are incredibly healthy and high in several important nutrients.
Most of the nutrients, including about half of an egg’s protein, are found in the yolk.
Eggs are a complete protein, meaning they contain all nine essential amino acids.
Oatmeal is a type of porridge, or hot cereal, that is often consumed for breakfast.
4. BROTH-BASED SOUPS
Liquids are often considered to be less filling than solid foods.
Legumes, such as beans, peas and lentils, are well known for being good sources of fiber and protein.
This, combined with a relatively low energy density, makes them a filling food that may even promote weight loss.
Because apples contain pectin, a soluble fiber that naturally slows digestion, they help you feel full.
7. CITRUS FRUITS
Similarly to apples, citrus fruits are high in pectin, which can slow digestion and increase satiety.
Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese.
9. LEAN MEATS
Lean meats are high in protein and very filling.
In fact, higher-protein diets lead to lower overall calorie intake than lower-protein diets.
10. COTTAGE CHEESE
Cottage cheese is low in calories but very high in protein.
It is also packed with healthy nutrients, including B vitamins, calcium, phosphorus and selenium.
Vegetables are low in calories and high in volume.
They’re also packed with all kinds of beneficial nutrients and plant compounds that make them an important part of a healthy diet.
Popcorn is a whole grain and contains more fiber than many other popular snack foods.
It is also high in volume, so it takes up a lot of space in your stomach, despite being relatively low in calories.