8 foods that will never make you fat
Illustrative photo (Freepik)
There are certain foods that you can eat in large quantities without worrying about your figure. All because they are low in calories, according to coach Yurii Popko.
Foods to choose when trying to lose weight
Satiating foods
These are foods that fill the stomach and signal to the brain that you're full, helping to avoid overeating.
Low-calorie and high-volume foods
These foods are rich in fiber, which can be either soluble or insoluble. Insoluble fiber passes through the stomach and intestines, creating bulk that contributes to a feeling of fullness. For example, oatmeal swells in the stomach, filling it up. This is similar to the sensation of fullness that occurs when a large object enters the stomach, even if it contains no calories.
Proteins
They require a lot of energy to digest, with less than 70% of protein being absorbed, as 30% is expended during digestion. Proteins create a long-lasting feeling of fullness and are an essential building block for the body. They are suitable for those looking to build muscle as well as for those trying to lose or maintain weight.
Water
It provides volume and zero calories, helping to create a sense of fullness.
8 foods you can eat without restrictions
Protein-rich foods are difficult to overeat because they require significant energy to digest. When choosing protein products, prioritize those with low fat content.
1. Low-fat fish varieties
River fish, typically containing less than 5% fat, are a great choice. These include pike, carp, zander, perch, hake, pollock, and flounder. Seafood such as squid and shrimp are also beneficial, as they are high in protein and low in fat.
2. Lean meats and poultry
Choose chicken fillet, which contains only about 2g of fat per 100g and around 28g of protein. Thigh meat contains significantly more fat. When it comes to veal and beef, always check the labels for fat content, choosing the leanest options.
3. Rabbit
Although considered "dietary meat," be aware that rabbit can contain about 11g of fat per 100g, which is relatively high.
4. Eggs
Eggs are an excellent source of protein, but their yolks contain fats. If possible, purchase egg whites only or separate the yolks from the whites.
5. Cottage cheese
Opt for cottage cheese with 5% fat. Avoid hard cheeses with high fat content (20-30% or more), such as goat cheese, as they can be too high in calories.
6. Citrus fruits
The calorie content of fruits can vary greatly depending on the type and how they are grown. For example, sweeter fruits contain more fructose, which is a carbohydrate and adds to the calorie count.
7. Berries
Berries are very low in calories, fat-free, sweet, and satisfying.
8. Vegetables and greens
Ideally, choose vegetables that grow above ground (non-starchy). However, enjoy potatoes occasionally.
