Foods You Can Eat Without Gaining Weight

By: Carol Kingston | Last updated: Jul 19, 2021

When people embark on a plan to lose weight, they have all the motivation in the world but after a few days, it becomes harder for them to stick to their new healthy eating plan if they feel hungry all the time. There are certain foods that you can eat that are not only healthy but will fill you up.

Many factors determine a food’s potential to make you feel full or how filling it is relative to its calorie content.

What Makes A Food Filling?

The calorie to satiety ratio is measured on a scale called the satiety index that also measures a food’s ability to make you feel full, reduce hunger, and lower your calorie intake over the course of the day.


Here are 12 filling foods you can eat without getting fat:


Boiled Potatoes

Potatoes are loaded with fiber, vitamins, and other important nutrients but also have a higher carb content. Potatoes are made up of resistant starch which acts as a soluble fiber in your body which will help you feel full longer.


For those on a low-carb diet, cauliflower is a great replacement but it does not have the amount of starch as potatoes so you may not feel as full.

Whole Eggs

Eggs are a great food to eat to quell hunger and they are low in carbs. They contain a large amount of protein and all nine of the essential amino acids our bodies need. They are very filling and studies have shown that people who eat eggs for breakfast tend to be less hungry throughout the day.


Eggs are easy to fit into your diet, even if you do not eat breakfast. You can throw some hard-boiled eggs on a salad or take them with you to eat on the go.


A bowl of oatmeal in the morning can fill you up and keep you going all day because it is full of fiber. Your body will absorb the many nutrients in oatmeal slowly throughout the day, making you feel full and satisfied longer.


It also keeps your energy steady and may promote weight loss since you will be less likely to overeat when you feel full longer.

Broth-Based Soups

From vegetable soup to soups that are broth-based, you will feel fuller longer after you eat a bowl of this delicious goodness. Not only are many soups healthy for your body, but they also are not full of calories. The liquid helps fill your stomach but it’s usually made with a lot of water.

While liquids are often considered to be less filling than solid foods, studies have shown that soups can be more filling than solid meals made with similar ingredients. Many people opt to eat their soup at the beginning of their meal and tend to eat about 20 percent fewer calories overall in one sitting.



Legumes, such as beans, peas, and lentils, are well known for being good sources of fiber and protein.

Legumes have a low-energy density and this coupled with the fact that they are full of fiber and protein will fill you up, leaving you satisfied without consuming a ton of calories.



You know what the doctor says about an apple a day, well an apple a day will also keep you fuller longer. Apples contain pectin, a soluble fiber that naturally slows digestion, which helps to fill you up without a lot of calories.

Apples also contain a lot of water which also provides volume and improves the level of satiety.


Citrus Fruits

Similarly to apples, citrus fruits are high in pectin, which can slow digestion and increase satiety.

Citrus fruits, such as oranges and grapefruits, are made up of about 87 percent water which means they can fill you up without adding a lot of calories to your daily intake.



Fish that are rich in omega-3 fatty acids may increase satiety in people who are overweight or obese. Fish, including tuna and salmon, will help you fill full and the Omega-3 fatty acids will also help with memory and brain function.

The right fish is a win-win when it comes to losing weight and overall health and satiety.


Lean Meats

Lean meats are high in protein and very filling. A steak will fill you up longer than, for example, a piece of chicken the same size.

People who eat a diet high in protein seem to consume fewer calories overall each day because they are satisfied without having to consume as many foods or calories.


Cottage Cheese

Cottage cheese is low in calories but very high in protein and is packed with plenty of healthy nutrients, including B vitamins, calcium, phosphorus, and selenium.

This should be a go to snack if you are looking at eating healthy.