15 Foods You Can Eat and Not Gain Weight

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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.


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