For the first food that’s almost impossible to gain fat from we have eggs.
The reason why I say “almost” impossible is because, if you eat too much of almost any food you can, of course, gain body fat.
But eggs and other foods that I’m going to go over are very difficult to overeat. This is because eggs are very high in protein.
The protein from eggs is not only very filling, but digesting protein ramps up your metabolism thanks to the so-called thermic effect of foods.
Basically, you don’t acquire all the calories from eggs because a portion is burnt off during the digestion process.
So regular eggs, even if you eat them with the yolks, are very unlikely to lead to fat gain.
Of course, if you make an omelet and add whole milk with some sugar and some cheese then it’s a completely different story.
But eggs themselves are one of the greatest protein sources that you can use to fill your stomach, build muscle, and burn fat without much effort.
Another great item on our list of foods that’ll never make you fat is wild-caught salmon.
And yes, it’s important to go specifically for wild-caught rather than farm-raised.
This is because farm-raised salmon contains significantly more fat than wild-caught salmon. This fat is also made up of a higher ratio of omega-6’s which most people already get too much of in their diet.
When comparing wild-caught salmon and farm-raised salmon, you can immediately tell the difference in the amount of calories and fat.
The farm-raised salmon will have much thicker white lines of fat.
Conversely, wild-caught salmon is higher in protein, very filling, and has half the fat content than farm-raised salmon.
Celery is one of the lowest-calorie foods out there as it’s made up of 95% water.
It’s going to be virtually impossible to eat enough celery to add any significant impact to your daily calorie totals.
Celery is very filling, packed with nutrients like potassium, calcium, and many antioxidants.
It can also be eaten with low-calorie dips like salsa, which is actually the next food on our list.
Obviously adding flavor to your meals is important, especially if you want to enjoy what you’re eating.
And salsa is one of the lowest-calorie dips available.
For example, if we look at a regular-sized container of Tostitos chunky salsa, we see that there’s only a total of 130 calories in the whole thing.
And chances are very high, if you’re dipping a filling vegetable like celery or peppers in the salsa, that you’re not even going to eat close to half the bottle.
So that makes salsa one of the best dips for fat loss.
The only dip or sauce that’s much better is hot sauce. Hot sauce basically contains no calories at all. It even says so right on the label.
And if you like hot sauce, it goes great with high-protein foods like chicken, tuna, and eggs.
It also goes very well with foods like celery as well.
Capsaicin is the active component in chilies that give the hot sauce its spiciness.
The great thing about capsaicin is that it can slightly speed up your metabolism, helping you burn calories even faster.
Spinach is one of the lowest-calorie vegetables, as one cup of spinach contains only seven calories.
Out of those calories, a good amount of them comes from insoluble fiber. This will help fill you up for virtually no calories.
Spinach also provides you with important nutrients like calcium, magnesium, potassium, and vitamin A.
That’s why if you enjoy eating salads I recommend replacing the lettuce with spinach since it contains significantly more nutrients than the lettuce.
Also, since spinach is so low in calories it can be used to make a very filling smoothie.
It should be made up mostly of spinach, in combination with a small amount of fruit and Stevia for taste.
Another food that’s very likely to lead to weight loss is soup. That’s because soup is very filling, most likely because it’s made up of at least 90% water.
Of course, there are different soups with different calorie counts.
However, if the majority of your soup is made up of healthy vegetables in combination with a lean protein source (like chicken veggie soup for example), then it’s going to be very filling, for very few of the calories that you need daily.
This is why soup is one of my favorite things to eat before I start my meal.
The high water content, plus the veggies, plus the protein fills your stomach in advance, making you naturally want to eat less once you get to the rest of your meal.
And this effect can be rather substantial if you start a couple of meals, or even just one of your meals, with soup.
Also, starting with soup after breaking your fast is a great way to calm your hunger before you start eating higher-calorie foods.
Almost any broth-based, low-carb soup recipe will be great for that purpose. Just look out for cream-based soups because they have a lot more calories.
This is another vegetable that you can use to dip into either salsa or a high-protein veggie dip, with cottage cheese as the base.
Bell peppers have many uses when you’re trying to burn fat. For example, they can be used to make delicious tasting stir-fries.
They can also be hollowed out and stuffed with lean meat, like lean ground beef or turkey.
These stuffed peppers can then be oven-baked for a delicious low-calorie, highly filling, high-protein meal.
Now, let’s talk about a snack – popcorn. Of course, popcorn can make you gain weight and body fat if you eat too much of it.
This is especially true if the popcorn has a lot of added butter. So you’ll want to get popcorn with no butter or oil added.
The benefit of popcorn is that, per calorie, it contains a lot of fiber and as a crunchy snack, it’s much harder to overeat than something like potato chips.
As mentioned before, fiber is great at filling you up. One cup of skinny pop popcorn contains only about 25 calories.
As long as you limit yourself to a few cups per day this snack can help you burn fat and lose weight rather than gain it.
Zucchini can be a great alternative for pasta dishes. All you need is a spiralizer.
By making your pasta out of zucchini you should be able to save anywhere from 70 to 80% of the calories that you would take in from eating regular pasta.
If you’re not fully sold on the taste of zucchini pasta, I recommend looking up a pesto zucchini pasta recipe.
Once you try it, you’ll be blown away at how good it tastes, how filling it is and just how many calories it saves.
Zucchini can also obviously be used to make a stir-fry, or it could be cubed and thrown into a soup.
Another great alternative to high-carb foods like potatoes and rice is cauliflower. It’s definitely not going to be easy to eat enough cauliflower to gain body fat.
That’s because, just like other vegetables, cauliflower contains a lot of fiber, especially per calorie.
So instead of eating rice or potatoes, you can cut up cauliflower into small rice-sized pieces and cook it on a frying pan.
Or you can boil the cauliflower and mash it into mashed cauliflower.
Even if you add a little bit of butter the mashed cauliflower will have a fraction of the calories that mashed potatoes would.
Aside from that, there are also many awesome recipes where you can replace something like pizza crust with cauliflower crust. These would save you calories without feeling deprived.
Kale is packed full of healthy nutrients and fiber, and it can be used to make some delicious filling smoothies.
Just like spinach, it can also be used as a replacement for lettuce in your salads.
And if you want a crunchy snack you can bake kale leaves after spraying them with a little bit of olive oil cooking spray and seasoning with some salt and pepper.
Since a cup of kale only contains about 33 calories, even with the additional olive oil spray it’s going to be a very difficult snack to overeat.
Moving on to one of my favorite fruits for fat loss purposes we have watermelon.
The reason why watermelon is so great is because it’s made up of over 90% water.
Once again, foods that are very high in water are usually not only low in calories but they’re very feeling so it’s difficult to eat too much of them.
One hundred grams of watermelon contains only about 30 calories. One cup of watermelon contains about 47 calories.
Watermelon also provides you with an important amino acid known as arginine which benefits protein synthesis.
Another vegetable that’s made up almost entirely of water is the cucumber.
You can pretty much eat an infinite amount of cucumbers without gaining any body fat.
Cucumbers provide fiber, vitamin A, and beta carotene.
Simply cutting up some cucumber spears and lightly salting them can make your meal much more filling.
Along the same lines, we have pickles. They are basically cucumbers that have been fermented in brine.
As long as you get pickles with no added sugar they should contain almost zero calories.
There’s also evidence that pickle juice can help reduce your appetite by stabilizing your blood sugar.
Pickles are of course high in salt but due to their low-calorie content, you simply can’t eat enough pickles to gain body fat.
Another high-protein food that you should have no fear of adding to your diet is chicken breast.
Chicken breast is one of the leanest protein sources that you can get.
And even though it’ll contain more calories than many of the vegetables that I’ve mentioned, almost all the calories come from protein.
Many of these calories will be burned off in the digestion process. And if you’re working out as you should be, the protein is going to be necessary to help your muscles recover.
Something else that you’ll definitely want in your diet is seasonings.
Whether you get things like garlic dill or thyme to add to your meals, raw or dried, they can really help improve the taste of all of your meals without adding almost any calories.
My favorite seasonings include oregano garlic onion powder, smoked paprika, Montreal chicken seasoning, and Old Bay.
But those are my favorite. There are so many more that can literally turn a bland and boring meal into something delicious.
This is why seasonings are an absolute necessity when you’re trying to reduce calorie intake while still enjoying your meals.
The only seasonings that you have to be careful of are the ones with added sugar.
But most herbs and spices are totally fine and they will have a negligible impact on your total calorie intake.
Seasonings go really well with another super low-calorie vegetable that tastes delicious – asparagus.
A cup of asparagus only contains 27 calories.
By adding a little bit of olive oil and seasonings like garlic powder, onion powder, and smoked paprika, asparagus makes for a very low-calorie, tasty side for one of your meals.
Just like other vegetables that I mentioned they’re also high in fiber and rich in vitamins and minerals, especially vitamin K, Vitamin A, and zinc.
These are very important for athletes to get enough of, especially if they sweat a lot. That’s because you lose zinc through sweat.
Last but not least, I want to mention mushrooms.
They provide some protein and fiber which both benefit fat loss and they’re especially rich in vitamin D and antioxidants.
Studies have shown that mushrooms help people feel full for longer.
And the fact that there are only 16 calories in one cup of white mushrooms makes them another food that’s almost impossible to overeat.
Plus, portobello mushroom caps can be used as buns for your burgers.
Depending on the size, these mushroom buns will have only 18 to 35 calories. Meanwhile, wheat buns will have about 145 calories.
And when you make these Portobello buns correctly they really taste great with a burger right off the grill.
So those are 19 foods that are almost impossible to overeat and that’ll never make you fat.
The one food I mention today that you want to be careful with is popcorn. All the other foods you’re most likely going to get full of long before you ever venture into excessive Cal territory.
I really hope you guys enjoyed this article and that it gave you some ideas about foods that you can add to your diet to help fill you up while keeping calories low.
If you want any extra help mapping out your entire diet plan from A to Z, I can help.
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