Some Healthy Foods to Make You Lose Weight Without Dieting

Although you don’t have to diet to lose weight, you do have to burn more calories than you eat daily to shed pounds. However, creating a calorie deficit doesn’t mean you have to feel hungry. Eating foods that boost satiety while providing fewer calories will help you lose weight without dieting.

Lean Proteins

Grilled chicken breast and egg whites are low in calories, but because they are high in protein they keep you feeling full for long periods of time. Protein-rich foods even boost calorie expenditure, according to a 2009 study in the “Journal of Nutrition.” A 3-ounce portion of grilled chicken breast, which is about the size of the palm of your hand, contains 26 grams of protein and 128 calories, while six large egg whites provide 22 grams of protein and 102 calories.

Nonstarchy Veggies

Nonstarchy vegetables -- such as leafy greens, tomatoes, cucumbers, celery, peppers, mushrooms, broccoli and cauliflower -- are low-carb, low-calorie veggies that fill you up. One cup of raw tomatoes contains 25 calories, while a cup of celery or 1 cup of sliced cucumbers with the peel provides just 16 calories, according to the U.S. Department of Agriculture. Although these nonstarchy veggies contain few calories because they contain large amounts of water, they are satiating because they are rich in dietary fiber. Fiber helps boost satiety but isn’t fully digested or absorbed by the body.

Most low-fat and fat-free dairy foods are low in calories but rich in protein and calcium. Examples include low-fat cottage cheese, low-fat milk, plain Greek yogurt and reduced-fat cheese. Eating dairy foods as part of a reduced-calorie diet not only enhances weight loss but reduces body fat and waist circumference more than eating low-dairy diets, according to a 2012 review published in “The International Journal of Obesity.”

Nuts and Seeds

Although nuts and seeds are not low in calories, they are protein- and fiber-rich and boost satiety. A 2008 review in “The Journal of Obesity" found that weight-loss regimens that include nuts lead to greater weight loss than weight-loss plans that avoid nuts. However, because nuts and seeds do contain more calories than low-fat dairy foods, lean protein foods and nonstarchy veggies, and they are often high in sodium, eat nuts and seeds in moderation -- and choose unsalted varieties.

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