Many people may wonder whether there really is food that doesn’t make you fat or if it’s just advertising. In fact, if we have guidelines for choosing the right food to eat, we will find that food that doesn’t make you fat is easily found around us, such as low-calorie or low-fat food, high-protein or fiber food, and food that has good fats, which will help you feel full for a long time, which may help you control your weight more easily.
One of the most important factors that often causes obesity is when the body receives more calories from food than it burns from physical activity, such as exercise. Therefore, even if it is food that does not make you fat or any type of food, it should be eaten in an amount that is appropriate for the body’s needs in order to prevent the body from receiving too many calories and becoming obese.
8 foods that you can eat without getting fat
Most foods that don’t make you fat are foods that are low in calories, fat, and carbohydrates. However, the factors that will help control weight are not just choosing the right foods, สมัคร ufabet but the amount of food eaten at each meal and the time of meals are also important things to consider.
Here are some examples of foods that you can eat without gaining weight:
1. Chicken eggs
Eggs are low in calories and high in protein. One large egg contains about 70 calories, about 6 grams of protein, and many other essential nutrients. Eggs are also a great breakfast food because they help you feel full longer and may help reduce snacking throughout the day.
However, you should eat no more than 7-12 eggs per week, and you should choose to eat boiled or soft-boiled eggs rather than fried or fried eggs that contain more oil, to help control the amount of cholesterol your body receives in another way.
2. Fish meat
Most fish are low in calories and high in protein, and fish protein may help you feel fuller than some other types of meat. In addition, some fish, such as tuna, mackerel and salmon, are high in healthy omega-3 fatty acids , which may also have heart-healthy properties.
An example of the nutritional value of fish is 100 grams of tuna, which provides about 109 calories and about 24 grams of protein. 100 grams of salmon provides about 206 calories and about 22 grams of protein.
3. Chicken breast
Skinless chicken breast is another meat that is low in calories but high in protein. One ounce (113 grams) of cooked chicken breast provides about 163 calories and about 32 grams of protein. Eating foods that are high in protein will help you feel full longer and reduce hunger throughout the day. Protein is also important for the body to build muscle and tissue.
4. Fruit
Many fruits are a good choice for weight control because in addition to being low in calories, low in sugar and high in dietary fiber, they are also rich in vitamins and other nutrients that have many health-promoting properties. Fruits that are suitable for weight control include guava, oranges, berries and avocado.
An example of the nutritional value of fruits is that 100 grams of strawberries provide about 32 calories, about 5 grams of sugar, about 2 grams of dietary fiber and are also rich in antioxidants. As for 100 grams of avocado, it provides about 160 calories and about 15 grams of fat. Although it may seem that avocados have a high fat content, it is actually monounsaturated fat that is beneficial for health.
However, you should avoid eating canned or processed fruits because they have added sugar, which may cause your body to consume more sugar than the appropriate amount per day.
5. Vegetables
Most vegetables are very low in calories, contain many health-promoting vitamins and minerals, and are high in fiber, which helps you feel full faster and may also aid bowel movements. Vegetables that are good for weight control include green leafy vegetables like kale or spinach, and cruciferous vegetables like cabbage, cauliflower, or Brussels sprouts.
An example of the nutritional value of vegetables is 100 grams of kale, which provides about 9 calories, about 1 gram of dietary fiber, and is also rich in vitamins A, C, vitamin K, and many other nutrients. Meanwhile, 89 grams of cabbage provides about 22 calories, about 2 grams of dietary fiber, and is also a high amount of vitamins C and K.
6. Whole Grains
Whole grains, such as brown rice or oatmeal, may also help with weight control. This is because whole grains are high in fiber and protein, which can help you feel full even in small amounts, and may also help regulate blood sugar levels.
For example, the nutritional value of brown rice is 1 cup or 195 grams of brown rice provides about 218 calories, about 46 grams of carbohydrates, about 4.5 grams of protein, and about 3.5 grams of dietary fiber.
7. Various types of beans
Nuts, such as almonds and pecans , can be a great snack for those trying to lose weight. Although nuts may seem high in fat, most of the fat in nuts is good fat, which can help you stay healthy. Nuts are also rich in protein and fiber, which may help with weight management. Nuts also contain other nutrients that may have heart-healthy properties.
A small handful or 28 grams of almonds provides about 164 calories, about 14 grams of fat, about 6 grams of protein and also about 3.5 grams of dietary fiber.
8. Greek Yogurt
Greek yogurt is another option for a healthy diet because it contains more protein and less sugar than other types of yogurt . One cup, or 254 grams, of fat-free Greek yogurt provides about 150 calories, about 25 grams of protein, and only a small amount of natural sugar.
In addition, Greek yogurt also contains probiotics , which are bacteria that are beneficial to the functioning of the intestines. Therefore, it may also help with excretion. Eating Greek yogurt with a variety of fruits without adding sugar or honey will help the body get the full benefits and will not increase the risk of other health problems.
Finally, if you want to lose or control your weight in the long term, you should set a goal to lose weight gradually and not overdo it. You should also eat the 5 main food groups in the right amounts so that your body receives enough necessary nutrients. You should also exercise regularly.