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Top Healthy Foods to Enjoy Without Gaining Weight; Paneer, Potatoes on the List

Savour guilt-free indulgence with a list of weight-friendly, nutrient-rich foods that won't tip the scales.

Shivangi Rai
There are foods you can eat without the fear of gaining weight. (Image Courtesy- Unsplash)
There are foods you can eat without the fear of gaining weight. (Image Courtesy- Unsplash)

Discover a tantalizing array of healthy foods that not only nourish your body but also won't add any extra pounds. These nutrient-rich choices promise to satisfy your taste buds while keeping your waistline in check.

1. Legumes- Legumes can be instrumental in weight loss due to their high fibre and protein content, which promotes feelings of fullness and helps control appetite. These nutrient-dense foods also have a lower calorie density, making them a satisfying addition to a balanced diet for weight management.

2. Oatmeal- Oatmeal can aid in weight loss as it is a rich source of soluble fibre, which slows down digestion and promotes feelings of fullness. Its low glycemic index helps stabilize blood sugar levels and curbs cravings. Opt for plain oats and avoid added sugars for the best weight loss benefits.

3. Vegetables- Vegetables are a crucial component of weight loss diets as they are low in calories and high in fibre, vitamins, and minerals. Their high-water content contributes to a sense of fullness, making them ideal for reducing overall calorie intake. Including a variety of vegetables in meals can support weight management effectively.

4. Dry Fruits- While dry fruits are nutrient-dense and offer health benefits, they are calorie-dense due to their low water content. Moderation is key, as overconsumption may hinder weight loss efforts. Opt for smaller portions and pair them with a balanced diet to enjoy their nutritional value without compromising weight management goals.

5. Fruits- Fruits are an excellent choice for weight loss as they are rich in fibre, vitamins, and antioxidants, while being naturally low in calories. Their high water content aids in satiety, and the natural sugars provide a healthier alternative to processed sweets. Incorporating a variety of fruits into the diet can support weight management effectively.

6. Cottage Cheese- Paneer, also known as cottage cheese, is a nutritious food that boasts a combination of low calories and high protein content while being rich in calcium, vitamin B, and phosphorus. In terms of satiety, paneer's ranking is comparable to that of eggs, making it a satisfying and wholesome choice for a balanced diet.

7. Boiled Potatoes- While high-carb and starchy potatoes are often advised to be avoided in certain diets, boiled potatoes stand out as a healthier option. In fact, they are incredibly nutritious and have earned the top spot on the satiety index, meaning they keep you feeling fuller for longer. The presence of resistant starch in boiled potatoes functions similarly to soluble fibre, aiding in prolonged satiety. Interestingly, cooling and reheating boiled potatoes can further increase their resistant starch content, making them even more effective in suppressing hunger pangs.

8. Popcorn- Popcorn, a wholegrain snack, stands out as a fibre-rich option compared to other snacks available. Its unique quality lies in its ability to occupy a significant volume in the stomach while being relatively low in calories. Among popcorn varieties, air-popped popcorn is considered the healthiest choice. However, it's crucial to be cautious with microwave commercial popcorn, as it tends to be high in calories and may be treated with chemicals that have been associated with an increased risk of cancer.

9. Citrus Fruits- Citrus fruits can be beneficial for weight loss as they are low in calories and high in fibre, vitamins, and antioxidants. The fibre content aids in promoting satiety and reducing overall calorie intake. Moreover, the antioxidants in citrus fruits support a healthy metabolism. Including a variety of citrus fruits in your diet can be a refreshing and nutritious way to support your weight loss goals.

10. Eggs- Eggs, once demonized in the past, are now recognized as an exceptionally healthy food, packed with essential nutrients vital for the body. Contrary to previous misconceptions, eggs are now hailed as one of the most nutritious foods available. Interestingly, the yolk contains about half of the egg's protein, contributing significantly to its nutritional value. Additionally, eggs have proven to be highly satiating; a study demonstrated that individuals who had eggs for breakfast consumed fewer calories throughout the day and maintained a lower BMI compared to those who did not include eggs in their morning meals.

11. Fish- Fish is abundant in omega-3 fatty acids and protein, making it a beneficial choice for promoting prolonged fullness, particularly in individuals with obesity. On the satiety index, fish outperformed various other high-protein foods, indicating its exceptional ability to satisfy hunger effectively. Moreover, research suggests that consuming fish in one meal can lead to reduced calorie intake during subsequent meals, highlighting its potential as a valuable addition to a balanced diet for weight management.

12. Lean Meat- Lean meat, being abundant in protein, is known for its high satiety value, making it an excellent choice for those looking to feel full and satisfied. Individuals following high-protein diets often consume fewer calories overall. A study revealed that participants who had a high-protein meal for lunch ended up eating 12% less during dinner compared to those who had a high-carb lunch. Beef ranks second on the list of protein-rich foods. However, both chicken and pork have been associated with promoting weight loss.

13. Broth-Based Soups- While liquids are generally perceived to be less satiating than solid foods, interestingly, research indicates that soups can be more filling than many solid food options. Incorporating soups into your regular diet can effectively reduce hunger pangs and contribute to weight loss over the long term. It is advisable to opt for broth-based soups over creamy varieties for better results.

14. Yogurt- Yogurt can be beneficial for weight loss as it is a good source of protein, calcium, and probiotics. The protein helps with appetite control and increases feelings of fullness. Probiotics support gut health, which may influence weight management. Opt for plain, low-fat yogurt without added sugars for the best weight loss benefits.

15. Dark Chocolate- Dark chocolate can aid in weight loss when consumed in moderation. It contains compounds that can reduce cravings and promote a feeling of fullness. Additionally, dark chocolate may improve metabolism and insulin sensitivity. Choose varieties with higher cocoa content and limited added sugars to enjoy the potential weight loss benefits while savouring its rich flavour.

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