Regarding weight gain, not all foods are created equal. Some foods are more likely to cause weight gain than others. And some foods you can eat a lot of without gaining weight. Here are 10 of the latter.
Water: It may seem counterintuitive, but water is actually one of the best things you can drink if you’re trying to lose weight or prevent weight gain. That’s because water has zero calories and can help fill you up so you eat less throughout the day. Plus, it helps keep your metabolism humming along by keeping your body hydrated.
Vegetables: These nutrient-packed powerhouses should be at the top of your list when it comes to food choices that won’t make you fat. That’s because they’re low in calories and high in fiber, which helps keep you feeling full longer so you eat less overall. Opt for mostly non-starchy vegetables like leafy greens, broccoli, peppers, and tomatoes for the biggest benefits.
Fruit: Like vegetables, fruit is also packed with fiber and water, both of which help fill you up and prevent overeating throughout the day. What’s more, fruit is a great source of vitamins and antioxidants that your body needs for good health. Just.
Yogurt
There are so many different types of yogurt available nowadays that it’s easy to find one that suits your taste buds. And with so many delicious flavors available, it’s hard to resist indulging in a bowl (or two) each day.
If you’re looking for a low-calorie option, opt for Greek yogurt, which is higher in protein than regular yogurt. Choose yogurts with live cultures for the most health benefits. And be sure to watch out for added sugars – they can quickly turn a healthy snack into a calorie bomb.
Vegetables
Vegetables are also incredibly nutrient-dense. They contain vitamins, minerals, antioxidants and phytochemicals that have been shown to promote health. For example, cruciferous vegetables like broccoli and Brussels sprouts contain compounds that may protect against cancer (2, 3).
What’s more, most vegetables can be easily incorporated into your diet. There are endless ways to prepare and eat them, so you’re likely to find some that you enjoy.
Hummus
Hummus is a delicious, healthy food that you can eat a lot of without gaining weight. It is high in fiber and protein, and low in calories. You can enjoy hummus as a dip for vegetables or crackers, or spread it on sandwiches and wraps. It is also a good source of vitamins and minerals, including iron and magnesium.
Eggs
Eggs are an excellent source of protein, providing all the essential amino acids our bodies need to build and maintain muscle tissue. They are also a good source of choline, which is important for brain health, and selenium, which is an important antioxidant. Eggs contain vitamins A, D, and E, as well as B vitamins like folate and choline. minerals like iron, zinc, and copper.
While eggs have received some negative press in the past due to their cholesterol content (one egg has about 186 mg), recent research has shown that dietary cholesterol does not have a significant impact on blood cholesterol levels in most people . In fact, eggs can actually help improve lipid profiles by increasing HDL (“good”) cholesterol while simultaneously decreasing LDL (“bad”) cholesterol and triglycerides .
The bottom line is that eggs are a nutritious food that can be part of a healthy diet for most people. If you have high cholesterol or other risk factors for heart disease, talk to your doctor about whether egg consumption is right for you.
Certain fruits
Certain fruits are great for weight loss and can be eaten in large quantities without fear of packing on the pounds. Fruits such as grapefruit, oranges, lemons and limes are extremely low in calories yet high in nutrients and water content, making them ideal for snacking on or incorporating into meals. These fruits are also rich in fiber, which helps to keep you feeling full and satisfied after eating. Other good options include watermelon, cantaloupe, strawberries and raspberries.
Water
Water is one of the best things that you can drink if you are trying to lose weight. It has no calories and it will help to keep you hydrated, which is essential for weight loss. Drink plenty of water throughout the day and make sure that you are drinking more than you are eating. This will help to flush out your system and help to reduce your calorie intake.
Snacks to eat and to avoid
Snacking can be a great way to fuel your body between meals and help you stay satisfied throughout the day. But not all snacks are created equal. Some snacks can actually lead to weight gain, while others can help you maintain a healthy weight or even lose weight.
To snack or not to snack? That is the question. And it’s one that registered dietitian Kristin Kirkpatrick, MS, RD, LD, of the Cleveland Clinic Wellness Institute hears all the time.
“The answer isn’t always clear cut because it depends on so many factors like your goals, activity level and what else you’re eating during the day,” says Kirkpatrick. “But in general, if you’re trying to lose weight or maintain a healthy weight, I recommend limiting your snacking to 200 calories or less per day. And if you are trying to gain weight or build muscle mass, then 300-400 calories may be more appropriate.”
Of course, just because a snack is under 200 (or 300) calories doesn’t mean it’s automatically good for you-or that it will help you lose weight. The key is choosing snacks that are high in nutrients but low in calories and unhealthy fats.