Dietician Lists 12 High-Intake Foods Without Gaining Weight 

Chia Seeds

Fiber rules weight loss. Satiety comes from slowing digestion and keeping us full. This is crucial while lowering calories for weight loss. The USDA estimates that 2 tablespoons of chia seeds provide 25% of daily fiber.

Fatty Fish

The 2020-2025 Dietary Guidelines for Americans recommend 8 ounces of seafood per week because it is high in nutrients and omega-3 fats.Protein in seafood helps us feel full longer. Fresh fish is delicious but expensive to buy weekly.

Cruciferous Vegetable

Kale, arugula, broccoli, cauliflower, and Brussels sprouts are cruciferous vegetables. Many studies relate frequent consumption of these veggies to a lower risk of cancer and inflammation.

Whole Grain

People may think they should reduce pasta, bread, and rice to lose weight. Thanks to eating mostly whole grains, this isn't true.Whole grains like whole-wheat pasta, brown rice, and quinoa offer fiber to keep us full along with vitamins, minerals, and phytonutrients. 


Fruits are good for you and can help you lose weight in the same way that veggies do. Apples are filling and low in calories because they have a lot of water and fiber (make sure to eat the skin). These qualities may help people lose weight.

Fermented Food

Gut health matters—for good reason. A 2020 study in Preventive Nutrition and Food Science found that good gut bacteria may be beneficial for fat burning, immunity, and digestion.


A weight-loss diet can include all nuts. Healthy fat, fiber, and protein make them filling. Shelled nuts (approximately 1/4 cup) provide 160–200 calories, so portion control is crucial.


Eggs are near-perfect proteins, especially for weight loss. A 2020 study in the International Journal of Environmental Research and Public Health found that breakfast eggs aid weight loss on a low-calorie diet.


It looks like avocados work with almost all diet plans. Why are they? As well as being high in fiber and healthy fats, they have a buttery feel that makes meals and snacks taste more complete.

Dark Chocolate

Here's why chocolate helps you lose weight: A long-term healthy weight loss diet is more likely to work. A 2020 Current Nutrition Reports study indicated that restricting yourself of your favorite foods can cause cravings. 

Leafy Greens 

Kale, spinach, collards, swiss chard, and others are leafy greens.Due to their low calorie, carb, and fiber content, they are ideal for weight loss.Eat more leafy greens to enhance meal volume without adding calories.


Fatty seafood like salmon is nutritious and filling, keeping you full for hours with low calories.Salmon has high-quality protein, healthy fats, and essential minerals.Fish and other seafood may also contain iodine.

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