Foods that don’t cause weight gain

Different foods have different effects on satiety and hunger. Like a slice of cake that gives 600 calories but will not be able to make you full, on the other hand, a portion of chicken breast having 200 calories may make you feel full. Weight loss is about choosing the right kind of foods that will help to keep you satiated for a longer time with the least amount of calories.

Food’s satiety value is dependent on a lot of factors. The satiety index measures the satiety/calorie ratio, the ability of a particular food to make you feel full, lower your calorie intake and reduce your hunger. A food that can fill you up will have the following qualities:

• High Fibre: It provides bulk and gets slowly digested that helps to keep you full for a longer period.
• High Volume: Foods with high water content are quite filling without any extra added calories.
• High Protein: This Macronutrient is more filling than fats and carbs. If you eat a diet which is high in protein, it leads to lower overall calorie intake and increased satiety.
• Low Energy-Dense: These foods are low in calories for their weight. They help to keep you fuller with fewer calories.

Here is a list of foods that are super filling and you can consume without getting fat.

• Boiled potatoes: They rank number 1 on the satiety index. Whole potatoes are great when it comes to weight loss as they are loaded with important nutrients, fibre, vitamins and resistant starch (It contains 50% fewer calories than regular starch). They can satisfy your hunger and should be picked over fried potato chips which are not filling at all.
• Whole Eggs: They are a source of complete protein that contain all 9 essential amino acids. Whole eggs can keep you full and help you consume fewer calories for up to 36 hours post a meal. Eating the egg yolk is as important as eating the egg white.
• Oatmeal: It is a good source of soluble fibre (Beta-glucan) which helps to slow down the absorption of carbs and digestion.
• Other options to include: Broth-based soups, Legumes (Lentils, peas and beans), Apples (Contains pectin a kind of soluble fibre that helps to slow digestion and keeps you full), Citrus Fruits (High in water and pectin), Fish (High in omega 3 fatty acids and protein), Lean meats, Cottage cheese (High in calcium, B vitamins, selenium, phosphorus), Vegetables (High in volume, low in calories), Popcorn (High in fibre and volume, more filling than potato chips).

Reference

• Marsset-Baglieri, A., Fromentin, G., Nau, F., Airinei, G., Piedcoq, J., Rémond, D., Barbillon, P., Benamouzig, R., Tomé, D., & Gaudichon, C. (2015). The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics. Appetite, 90, 136–143. https://doi.org/10.1016/j.appet.2015.03.010

• Duncan, K. H., Bacon, J. A., & Weinsier, R. L. (1983). The effects of high and low energy density diets on satiety, energy intake, and eating time of obese and nonobese subjects. The American journal of clinical nutrition, 37(5), 763–767. https://doi.org/10.1093/ajcn/37.5.763

• Yu K, Ke MY, Li WH, Zhang SQ, Fang XC. The impact of soluble dietary fibre on gastric emptying, postprandial blood glucose and insulin in patients with type 2 diabetes. Asia Pac J Clin Nutr. 2014;23(2):210-8. doi: 10.6133/apjcn.2014.23.2.01. PMID: 24901089.

• Rolls, B. J., Bell, E. A., & Waugh, B. A. (2000). Increasing the volume of a food by incorporating air affects satiety in men. The American journal of clinical nutrition, 72(2), 361–368. https://doi.org/10.1093/ajcn/72.2.361

• Rolls, B. J., Bell, E. A., & Thorwart, M. L. (1999). Water incorporated into a food but not served with a food decreases energy intake in lean women. The American journal of clinical nutrition, 70(4), 448–455. https://doi.org/10.1093/ajcn/70.4.448

• Holt, S. H., Miller, J. C., Petocz, P., & Farmakalidis, E. (1995). A satiety index of common foods. European journal of clinical nutrition, 49(9), 675–690.