I would say that any food that can be easily digestible can be consumed without getting yourselves fat. Before we go about choosing the food, we have to first understand how we get fat in our body. Most of the food items when they are not digested properly, they get deposited in our body as fat. Especially heavy food items easily get deposited in our body. There are several scientific reasons behind it. There are also scientific reasons and genetic reasons behind people being fat. Some people eat very less but they still look obese and some people eat a lot and look very slim. Though the quantity of the food is not responsible in determining the body structure of a person, the type of food that a person consumes can be responsible in making a person obese.
Proper digestive system
When I say proper digestive system, it includes both intake as well as outlet as well. A person's digestive capabilities should be so strong such that any food consumed by the person should be easily digested. The digestive capabilities will definitely vary from one person to another person. You have to do some self analysis to understand what works well for you. For some people eating less quantity in regular intervals of time will work well. For some people eating only when they are really hungry will work out. Before you think about eating, you have to make sure that the previous meal should have completed digestion. If it is still in the stomach and if you are over feeding, then there is a high possibility for fat deposits in the stomach and other body regions.
I have seen people having only fruit as their diet. Though they don't do it every day, some people prefer doing a fruit diet once in a week or twice a week. This is also a great idea. Fruits are usually good in providing nutrients. Though not all the fruits are rich in proteins, it can be considered as a good fasting diet. People who usually fast prefer having a fruit diet. I even know people who live their life only by consuming fruits. That is also possible but definitely not for everyone.
When we are usually not feeling well, we prefer having everything in the juice format. The reason is because our digestive capabilities will be very weak doing that time and our mind will also be quite lazy to accept any food item. Eating well smashed food items or something in the juice format actually simplifies the digestion process and doesn't lead to any fat deposits in the body. Liquid food is something that I have experimented personally. Usually I take liquid food when I'm not well or when I don't feel like eating. It really helps a lot. Though you may not be fully energetic throughout the day, it really helps in keeping your meal very light.
It is usually said that food items that are very attractive for you are not really healthy for you. I contradict with that statement. When you see a food item and if it makes you feel comfortable, I would say that you can go about eating it because you are even preparing your mind psychologically before consuming it. Ayurveda says that your food should be good to see, good in taste and good for health. If we are comfortable with all these things, I feel that it will not create any major harm to our body. But the control is not there for all the people. Some people know for the fact that a particular food item is not going to do good for them, but they still continue to consume it regularly. These items will usually have high possibility to stay as fat in the body.
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I feel like the most precise answer to your question is "any food that is low in calories" but just because its low in calories doesn't mean its necessarily good for you to intake in large quantities. The key to weight loss or to prevent excessive weight gain is to eat for nutrition and to provide fuel for your body. Many of us eat out of boredom or stress or to raise blood sugar if we are feeling lethargic. Those are the times when we have a habit of overeating and binging on unhealthy foods.
I recently found out that I have an allergy to aspartame, which is a sweetener found in low calorie or sugar free food and drinks. So, its not a good idea for me to ingest foods with aspartame, even if they are low in calories, because I could get really sick.
If you are looking for foods that will keep you full longer, you could look into the glycemic index and try out foods that are low to medium on the scale because those foods will help you to keep your blood sugar steady over longer periods of time. Most people don't consider their blood sugar if they are not hypoglycemic or diabetic but it really has helped me to start to lose the extra weight that I have carried around for years. Staying fuller longer and preventing periods of mindless grazing have really helped me and maybe that can help you too. The advice offered here is great!
So since the question involves a relative assessment, I will rephrase the question to what foods have lower fat content or are better as far following a good diet is concerned. Because, any food eaten a lot will make you fat. except calorie negative foods may be, like lettuce.
So going the vegetarian route is the best. Vegetables are low in calories, and fats and full or essential minerals and vitamins that your body needs. The calorie and fat content of most vegetables (not starches like potato) per gram is less than that of meat.
Avoid fried and processed food. Fried food has a lot of bad fat, which is difficult to break down and leads to increase in fat content and bad cholestrol in the body. Avoid Fried chicken, chips/french fries or any other crap fast food, which tastes awesome but is really bad for you.
Eat brown or wholemeal bread instead of processed white bread. Fibre rich food, uses up more energy to break-down and also helps cleanse your system. White bread, instead is difficult to breakdown and digest.
Avoid high salt, high sugar drinks food items. Sugar or sugar rich foods get converted to fat easily and are just stored in the body leading to weight gain. Eating high amount of sodium, can lead to increased heart disease risk.
Stick to wholemeal, unprocessed, vegetarian diet. It will keep you healthy and also not make you fat. Add green tea and other things that boost your metabolism and you should look fit all the time.
Simply put, if the calories you take in exceed the calories that go out, you'll get fat.
Unfortunately, the actual equation for that is incredibly complex, and the numbers from a calorie counter, some online metabolism calculator, and estimates of exercise is way over-simplified. All you have to do is look at the people you know to see that some people seem to be able to eat whatever they want, not exercise, and still stay skinny. The research backs this up. There are some people who find that on certain diets, a lot of the excess calories are just burned off or passed through. But that's not reliable for everyone.
The main type of food you can reliably eat a lot of and not get fat is non-starchy vegetables:
Also, certain fruits are very low calorie and/or high fiber -- it would be hard to eat enough of them to get fat, including:
The other oddity is shirataki noodles, which are almost entirely fiber. They're pretty flavorless, but make a workable occasional substitute for pasta.
What about meat?
Low-carb diets, like Whole30, Atkins, paleo, ketogenic, LCHF (low carb, high fat), carnivore, and others are experiencing growing popularity right now, as many people find that they can eat to the point of being full and still lose or maintain weight (I personally have lost 40 lbs. in 4 months on the ketogenic diet). Steak, bacon, eggs, etc. And eating as much as they want, but... they end up wanting to eat less once they cut out the carbohydrates. Many find that it affects their hunger/satiety and they simply don't want to eat as much, or more importantly, as often. You can have a huge brunch on the weekends if it's the only meal you eat all day. That may be worth trying if you're interested, but it doesn't work for everyone.
If you want something really simple, a way to decide what to eat without having to count calories or macros, or remember a list of allowed foods, try NSNG - No Sugar, No Grains. Yes, you can theoretically still get fat from eating too much fat, but the reality is, if you're not buttering pancakes, frying potatoes, and eating cheesecake, it's really hard to eat enough fat on its own to tip the scale.
Good luck with it!
Okay, let's see, there are very many foods that can be eaten in large portions but don't make us fat, like:
Apples contain very low calories. When you consume it in large quantities, you still won't experience obesity! Eating apples every day will give you a feeling of fullness in your stomach for quite a long time.
Eating boiled or baked potatoes won't make you gain weight! Potatoes do contain carbohydrates, vitamins and other nutrients that make your stomach full. So, you don't need to worry about being fat despite eating large quantities of potatoes!
Many people are afraid to eat eggs because they are considered as one of the causes of obesity. However, eggs are actually good because they contain high protein! Of course boiled eggs are far better consumed than fried eggs.
Papaya contains high fiber! The fiber will help smooth your digestion and reduce appetite too. If you like snacking, you better replace your snacks with this papaya fruit! There are many problems.
If you bake popcorn without using butter and sugar, but with just a little salt, you can eat it without fear. A serving of popcorn in a small bowl is only about 31 kcal.
Celery contains 95 percent of water. The diuretic effect can help you detoxify the body and reduce excess weight.
Small portions of roasted eggplant or flour eggplant without oil have 24 kcal, so you can enjoy these savory vegetables indefinitely.
Fruit, maybe, though depends on which as many do have a lot of sugar.