During the weight loss process, controlling your diet can often feel exhausting. Constantly counting calories and nutrients, taking into account protein intake and carb restriction, seems to have become a full-time job. But in fact, there is a type of food that you can eat in large quantities without worrying about weight gain. They are low in calories, high in satiety, and rich in nutrients, making them ideal for fat loss and weight maintenance.
Nutritionist Tara Collingwood advises: “If you want to eat more without gaining weight, the key is to choose high-volume, low-calorie, and nutrient-dense foods. These foods can satisfy hunger and support fat burning or weight maintenance, allowing you to eat more with fewer calories.”
Here are 30 foods that you can enjoy almost at will to help you easily control your weight.
Vegetables: low in calories and high in fiber, fill your stomach
- Mushrooms
Rich in taste, low in calories, can add a “meaty” feel to dishes without adding burden. - Cauliflower
A versatile low-carb alternative that can be made into “cauliflower rice” instead of rice or potatoes. - Cucumber
High in water and low in calories, it is a great snack choice. Although pickled cucumbers are low in calories, you need to pay attention to the sodium content. - Zucchini
Can be baked, air-fried or made into “noodles”, it is very low in calories and rich in nutrients. - Tomato
Rich in water and vitamins, very low in calories, suitable for adding satiety. - Spinach
Rich in protein and fiber, suitable for salads, omelets or smoothies. - Broccoli Rabe
Low in calories and high in nutrition, it is a good helper to fill your stomach. - Bok Choy
Low in calories, high in protein and fiber, helps with intestinal health. - Celery
Mostly water, very low in calories, suitable for nut butter or hummus. - Water celery
Nutritious and low in calories, it is the star ingredient in salads.
Fruits: Natural sweetness, helps to fill you up
- Watermelon
Sufficient water, low in calories, contains potassium and vitamin C, and is a good choice for hydrating after exercise. - Apple
Rich in soluble fiber, long chewing time, helps to prolong satiety. - Raspberry
High in fiber, low in calories, a great partner for yogurt and oatmeal. - Pomegranate
Rich in antioxidants, chewing seeds slows down eating speed and helps control weight. - Grapefruit
Low in calories, rich in vitamin C, studies show that eating before meals helps lose fat. - Passion fruit
Low in calories, rich in fiber, and high in nutritional value. - Banana (slightly green)
Contains resistant starch, promotes the growth of intestinal probiotics, and increases satiety.
Beans and grains: double blessing of protein and fiber
- Chickpeas
High protein, high fiber, promote fullness, stabilize blood sugar. - Lentils
Rich in protein and fiber, help lose fat. - Edamame
Rich in protein and potassium, the chewing process helps control food intake. - Fava Beans
High in protein, a good choice for healthy snacks. - Brown Rice Cake
Low in calories, strong in airiness, can increase satiety, replace bread or biscuits. - Popcorn (air popcorn)
Low in calories, contains fiber, but avoid high-calorie seasonings such as butter and syrup. - Oats
Rich in protein and fiber, increase satiety after expansion, an ideal breakfast.
Other Healthy Choices
- Bone Broth
Low in calories and rich in protein, nutrient dense, and easy to satisfy. - Pumpkin
Low in calories, high in fiber, and rich in multiple vitamins and minerals. - Carrot
Low in calories, rich in fiber and beta-carotene. - Parsley
Low in calories, rich in vitamins and minerals, suitable for embellishing various dishes. - Chili peppers (such as jalapenos)
Contain capsaicin, which helps increase metabolic rate. - Herbal tea
Zero calories, can help suppress appetite.
These foods not only make you eat a lot, but also help control weight and support healthy living. As writer Hemingway said, “True wisdom is to know how to nourish the body in the best way.” Choose these high-volume, low-calorie foods, so that you can easily maintain your ideal body while enjoying delicious food.
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