Foods You Can Binge On Without Gaining Weight – Updated!

Top models also get hungry and like many of us they sometimes just binge it out. But when they do, they go smart about it.

This is because there are many foods out there you can eat in relatively big portions, that are actually a dieter or weight watcher’s best friend.
Foods that are high in fiber and high percentage of water content, but still low in kilo-calorie counts can be found in this list that are reviled for the first time. These foods fill you up and can be eaten in good sized portions and variations.


The king of fruits with a crown on his head. A pineapple symbolises holiday and freedom. And not for nothing. The manganese content of pineapples is said to help your body and muscles to metabolize protein in your diet. This is very good for promoting weight control.
Pineapples are also excellent sources of Vitamin C.  Best to eat fresh. 100 grams or 3.5 ounces is about 50 kilocalories.


Avocados are a unique fruit in the sense that they contain tremendous levels of healthy fats.
The undisputed 2018 Instagram star is particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.
Despite containing fat, avocados also contain high volume of water and fiber, making them less energy-dense than you previously imagined.
What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables. Great also in dips, spreads, grilled and even in smoothies.
They also contain many important nutrients, including potassium. The pits also has many benefits but that's for another time.


When we say popcorn, we don’t mean the stuff you get at a concession stand at the state fair or the lobby of a movie theater. We mean natural, air popped popcorn.
Air-popped popcorn is naturally high in dietary fiber and antioxidants, low in calories and fat, and free of sugar and sodium. This can make it an attractive snack to people with dietary restrictions on the intake of calories, fat or sodium. For the sake of flavor, however, large amounts of fat, sugar, and sodium are often added to prepared popcorn, which can quickly convert it to a very poor choice for those on restricted diets.
One cup (around 8 grams) popped without any added fats, salt or sugar is approximately 45 kilocalories.


The tomato is a fruit (yes fruit) from the nightshade family which is native to South America. Each mid sized Tomato holds around 22 calories. They are a great source to the antioxidant lycopene, which is linked, but not limited to, reduced risk of heart disease and cancer. Also serve as a great source of vitamin C, potassium, folate, and vitamin K. Plus, any good Italian dish starts with good tomatoes.


The body needs sugar to operate, but when dieting, forget the fizzy colas and sweet snacks. Apples should be an integral part of your diet plan since their soluble fiber and low-calorie content will enhance your weight loss in the long run.
The fibre in one apple will give you a lasting full feeling and satisfy a sweet tooth craving. It's highly recommended to eat it with the skin as it contains many of the nutrients.
One average apple, weighing 100 grams or 3.5 ounces, is around 50 kilocalories.
I personally eat one everyday. What's your favourite apple color?


Tuna is a low-calorie, high-protein food. No wonder the Japanese swear by it and it's sold there for ridiculous prices.
It’s lean fish, meaning it’s low in fat.
Tuna is popular among bodybuilders and fitness models who’re on a strict regime and need their body to recuperate fast. As it's a great way to increase protein intake while keeping total calories and fat low.
If you're trying to emphasize protein intake, make sure to choose tuna canned in water, not oil. Especially after your workouts.

Miso Soup

Yours truly spent some time in Japan and started each day with a bowl of Miso Soup for breakfast. I must say it's incredible. Miso soup is typically very low in calories, making it an excellent choice for any meal. In its most basic form, a 1-cup serving of Miso soup contains just 35 calories.
Miso is rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid. As a fermented food, Miso provides the gut germs with beneficial bacteria that help us to stay healthy.


A fruit that is mostly made up of water, cucumbers only contain 16 calories per serving. Just like celery, in 100 grams of cucumber, about 95 grams of that is water.  This means eating a cucumber will help reduce fluid retention and bloating. 100 grams or 3.5 ounces of cucumber is about 15 kilocalories and 16% of daily value of vitamin K.
The peel and seeds provide both fiber and a form of vitamin A known as beta-carotene, which is known to be good for your eyes. And it's tasty!


Fatty fish like Salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively low count of calories.
Salmon is loaded with high-quality protein, healthy fats and various important nutrients.
Salmon is also loaded with omega-3 fatty acids, which have been shown to help, among others, to reduce inflammation, which is known to promote obesity and metabolic disease.
Fish, and seafood in general, may also supply a significant amount of iodine which is necessary for proper thyroid function, which is important to keep your metabolism running optimally.


Not for nothing the back yard chickens trend is at peak adoption. People are willing to work hard for fresh eggs everyday. A boiled or poached egg is packed with protein that your body needs for energy and to feel satisfied.  For weight management.  Butter or cream not included :)
Eggs (boiled) supply several vitamins and minerals as significant amounts of the Daily Value, including vitamin A, riboflavin, pantothenic acid, vitamin B12, choline, phosphorus, zinc and vitamin D. Cooking methods affect the nutritional values of eggs.
A yolk contains more than two-thirds of the recommended daily intake of 300 mg of cholesterol.
One egg weighing 50 grams is about 80 kilocalories.


Talking about getting a bad rep for nothing. The crunch of celery sticks will help your body flush itself of toxins. This is because, Almost 95% of celery is water, but that doesn't mean the vegetable doesn't have significant health benefits.
Celery is used in weight loss diets, where it provides low-calorie dietary fiber bulk. Celery is often incorrectly thought to be a "negative-calorie food", the digestion of which burns more calories than the body can obtain. In fact, celery provides positive net calories, with digestion consuming only a small proportion of the calories taken in
The dietary fiber content helps your digestion, while the other vitamins and minerals contribute to a healthy body.  100 grams or 3.5 ounces of celery is about 15 kilocalories. You're best off eating celery when it's fresh, though. The vegetable loses many of its antioxidants within five to seven days of being purchased.

Citrus Fruits

Despite being high in sugar, citrus fruits, such as oranges, mandarins, tangelos, tangerines, and grapefruit are high in Vitamin C and flavonoids. They are much recommended for your liver's health. Also for your skin and in addition it helps digestion and weight control. An orange of 100 grams or 3.5 ounces is around 45 kilocalories.
Better consume fresh after pealing.
You can also use the peal of some citrus fruits in many ways from tea to cleaning.

Brown rice

Everybody loves rice. Just ask any Chinese person. Brown rice is a heartier, fiber-packed alternative to white rice. Want to burn fat while eating? A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
Brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories.100 grams of brown rice contains about 111 calories.


Cantaloupe has more beta carotene — a form of vitamin A that promotes healthy eyes — than many other similar fruits like oranges, grapefruits, peaches, and mangoes.
Just one cup of the fruit provides you with potassium as well as more than 100% of your daily recommended value of vitamins A and C.
Plus, since water makes up 90% of cantaloupe, there are only 55 calories in one serving.
It's a great addition to any smoothie and goes well with either cottage cheese or prosciutto as a snack.


Eggplant or aubergine is another veggie that is high in fibre and water content, but low in kilocalories. Always cook it first by baking or grilled with little or no added oils as it has bitter small pits.
The plant species is believed to have originated in India, where it continues to grow wild. It has been cultivated in southern and eastern Asia since prehistory. The first known written record of the plant is found in Qimin Yaoshu, an ancient Chinese agricultural treatise completed in 544.
Great addition to any salad, sandwich or main course. 100 grams or 3.5 ounces of eggplant is about 25 kilocalories.


Besides of being an Instagram star every summer, Melons are around 90 percent water, and pretty much fat-free. Melons of all varieties help with detoxification and getting rid of excess fluids in your body.
A 100-gram serve or about 3.5 ounces of watermelon contains around 30 kilocalories.
No matter how you serve it just remember to eat it cold and take a picture.

Red Berries

Red berries like strawberries, cranberries, and raspberries are full of fiber, Vitamin C, and antioxidants.
These nutrients help with having a healthy heart, and digestive system. Strawberries are also said to help control blood sugar levels.
Despite known as a dessert, these are considered by many to be the ultimate low-calorie diet friends.
100 grams of strawberries, or 3.5 ounces, is about 30 kilocalories.

Salad Greens

What most of you consider as plate decoration, the greens in salads such as lettuce, spinach, rocket, kale, and so forth, are good sources of vitamins such as Vitamin B9 (Folate), A, and K and also contain iron.
The calories in a single gram of leafy greens are significantly fewer than in a gram of any type of meat, meaning that you can eat more without feeling guilty while feeling fuller. No dressing included.
Have as much as you want, but make sure you add flavor by adding an olive oil vinaigrette or similar a low-fat dressing. Just eat some!


Zucchini, aka courgettes, are good sources of folate, potassium and vitamin A. These help with having well kept intestines and are low in kilocalories.
This cucumber lookalike is an excellent source of protein and It's low-salt and cholesterol content makes it one of the best vegetables to eat when you’re following a weight-loss program. Zucchini can be shaped into noodle-like spirals and used as a low-carbohydrate substitute for pasta or noodles.
100 grams or 3.5 ounces is around 20 kilocalories.


Oatmeal is a type of porridge, or hot cereal, that is often consumed for breakfast and used by many athletes in their diet.
It's incredibly filling and ranks 3rd on the satiety index This is due to its high fiber content and ability to absorb water.
Oats are a good source of a soluble fiber called beta-glucan, which helps slow down digestion and the absorption of carbs.
Eat it in the morning to give you much-needed energy that you would otherwise find in salty snacks during the midday. It most likely keep you strong until lunch.


Yes we mean seaweed as these water lettuce floating around. Many cultures worldwide, going back to ancient times, have always known about the benefits of eating algae and adding it to daily menu.
Naturally growing seaweeds are an important source of food, especially in Asia. They provide many vitamins including: A, B1, B2, B6, niacin, and C, and are rich in iodine, potassium, iron, magnesium, and calcium. Commercially cultivated algae are marketed as nutritional supplements.
Algae are national foods of many nations: China consumes more than 70 species, Japan, over 20 species, also Ireland, Chile, Wales, Korea and many more.


There are many mysteries about mushrooms and what they can do for us but one thing is clear. Eat them as much as you can.
“Mushrooms are loaded with vitamins and minerals and have very few calories, so they make the perfect diet food". Also, mushrooms are known to be just as filling as beef. Nutritionists advise to eat them raw, as this delivers the most nutrients for the least calories.
There are 77 calories in 1 cup of Cooked Mushrooms.


Legumes like peas and lentils are rich in protein and fiber – the two most stomach-filling nutrients. Their calorie content is also relatively low compared to the quantity you can eat in one sitting. Yes, because they're so filling.
Several studies found that beans, peas, chickpeas and lentils are even 31% more filling than pasta and bread.
This, combined with a relatively low energy density, makes them a food that is worth not skipping next time.

Cottage Cheese

Cottage cheese is an example of a tasty but super-healthy weight loss friendly food. The cheese is packed with protein, vitamin B, calcium, and phosphorus. It satiety level is similar to that of eggs and is low in calories.
It's a great substitute to heavier cheeses in pies and other quiche like dishes.
These characteristics make cottage cheese the weight loss friendly food it is.


Despite being high in fat, nuts are not as fattening as some would expect.
Actually, they're an excellent snack, in moderation, containing balanced amounts of protein, fiber and healthy fats.
Studies have shown that eating nuts can improve metabolic health and even promote weight loss when combined with the right program.
Population studies have shown positive correlation between eating nuts and a healthier and leaner body than those who don't eat them altogether.
Nuts are still pretty high on calories so make sure to control your portions. If you can't help yourself it might be best to avoid them.

Green Veggies

While haunting young children's nightmares, vegetables such as broccoli, cabbage, and cauliflower are good sources of fibre supply in any diet.
They are also in the family of cruciferous veggies. These are known for the way they interact with other vitamins and minerals in foods, such as iodine (remember the seaweed?).
The way the interact with other foods amplifies the benefits of each and makes them a great side dish to any meal.
Just tell your kids no Broccoli - No TV

Chia Seeds

Chia seeds has long to be known as among the most nutritious foods on the planet and has been part of central American natives' diet for centuries.
They belong to the group of superfoods with the highest nutrition content. For every ounce of the seeds, you get 11 grams of fiber, so there’s little doubt that a small bowl will keep you full for long periods.
This makes chia seeds a low-carb-friendly food and one of the best sources of fiber in the world.
Because of its high fiber content, chia seeds can absorb up to 11–12 times their weight in water, turning gel-like and ideal for deserts and smoothies.

Coconut Oil

For some it sounds weird but not all fats are created equal. Coconut oil isn’t exactly an ingredient that you would want to eat by the spoonful straight from the jar, but it’s possible to do it and not gain significant poundage. The main active component in the aromatic oil are fatty acids that boost the metabolism to burn fat much more efficiently.
Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs).
These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.
What’s more, two studies — one in women and the other in men — showed that coconut oil reduced retention of belly fat.
It’s not about adding coconut oil to your diet on top of everything else but rather replacing some of your other cooking fats like vegetable oil or butter with coconut oil.


Confession time - I don't like it. Tried it a couple of times and it's not my kind of salad bowl. But, and it's a big but, I know many chefs and nutritionists who swear on it.
First, Kale is light in calories — one cup of raw kale only has about 33 calories — but it contains close to three grams of protein and 2.5 grams of fiber per serving. Awesome.
Second, It's one of the relatively few foods that contains an omega-three fatty acid, a nutrient that most people rely on fish to get but for example vegans can get from Kale.


Known as a nutrient-dense food, a pear (about 166 grams) contains only 100 calories, and is fat free (!!).
High on fiber, it prevents constipation and promotes regularity for a healthy digestive tract.
Pears contain high levels of antioxidants, including vitamin C and K, and copper.


Another desert oriented food who got a sweet reputation for nothing. First they claim to fame is their antioxidant content. The fruit has more antioxidants than any other fruit.
Although the antioxidant content of blueberries is what skyrocketed them to popularity, it’s really an overall healthy fruit that you can binge on and for all the fiber a cup of blueberries packs
4% of your recommended daily value — it only has around 85 calories.


In general, it's known you can't go wrong when you choose fish. Fish are rich in omega-3 fatty acids and they're also loaded with high-quality protein, which is known to be very filling.
In fact, fish scores higher than all other protein-rich foods on the satiety index and ranks second of all foods test
Another study found participants who ate fish consumed 11% fewer calories at their next meal than those who ate beef.ed (Chicken or beef to list some)
Enough facts to convince you? It's yummy as well.


Usually the deep purple roots of beetroot are eaten boiled, roasted, or raw, and either alone or combined with any salad vegetable (just add lemon and olive oil). A large proportion of the commercial production is processed into boiled and sterilized beets or into pickles. In Eastern Europe, beet soup, such as borscht, is a popular dish. In Indian cuisine, chopped, cooked, spiced beet is a common side dish.
Besides being a very hard stain to get rid of, Beetroot is high in minerals, nutrients and water content. So it works great as a juice as well. Beets are also good sources of manganese and magnesium. These help with the regulation of your blood sugars, and muscle and nerve function.
Raw beetroot is 88% water, 10% carbohydrates, 2% protein, and less than 1% fat. A 100 gram, or 3.5 ounce, serving of beets is around 40 kilocalories.


Bunnies love it for a reason. It might not be the most popular vegetables but tryst us when we say it is very underestimated. With their spicy flavor and crunchy texture, I dare you to find me preparing a sandwich without it. You can use it in salads, soups, main dishes and as a refreshing snack. 1 cup has only 19 calories, That’s a lot of flavor for no calories. Plus they have lots of vitamin C.

Cold / Hot Brew Coffee

Ok Ok Settle down before running to Starbucks, we’re not talking about your pumpkin latte. Coffee in his pure brew form has many benefits like antioxidants and nutrients that can improve general health. It helps us through the mornings and work days. But brew coffee has practically no calories in it. Enjoy your cold brew!


Every time I need a quick salad or to add some color to a dining table I chop cabbage real quick, a bit of dice and cut - spice and serve.
So it’s really easy to use as an ingredient and is the star of many oriental kitchens. Raw or cooked It’s very low in calories and contains only 22 calories per cup.
And it will look so good on pictures!


Some calling it the Mexican Yam Bean, the Jicama resembles a white potato. It’s usually eaten raw and sliced. The texture is described to a crisp apple. One cup (120 grams) of Jicama has over 40% of the daily dose for vitamin C and only 46 calories


Originated as a cross between the cabbage and the turnip (also called white Turnip and many other names) this root is an all around player. Its leafs are eaten as a leafy green and the roots are eaten in many different ways and are even carved for Halloween in Scotland and Ireland.
Many chefs and nutritionists use it as a substitute to potatoes to reduce carbs in dishes.
One cup (140 grams) of rutabaga has 50 calories and only 11 grams of carbohydrates.