What food will not make me fat

Makes you full, but not fat - 7 tips: Feast without regrets

Table of Contents

  1. water
  2. Buttermilk
  3. Turkey breast
  4. herbs and spices
  5. Romaine lettuce
  6. cottage cheese
  7. cream cheese
  8. Knowledge to take away

Register now: Our weight loss course
Do you already know the EAT SMARTER weight loss course? In just 12 weeks you can manage to lose weight healthily and change your diet over the long term.
Learn more>

1. Water

Those who drink water use up calories. That sounds unbelievable, but researchers from the Berlin Charite have proven this in a study. During the study, test subjects drank half a liter of water at room temperature, after which their energy expenditure increased by 30 percent for half an hour. This means that just two liters of water a day can reduce the basal metabolic rate by up to 96 calories. Apparently, the water stimulates the sympathetic nervous system, which regulates the metabolism (1).

It also fills the stomach and has a satiating effect. However, the right timing is crucial here. Water is most effective at contributing to satiety if it is drunk half an hour before a meal. A study has shown this: test subjects who consumed half a liter of water before meals were able to lose up to 44 percent more weight. The trick only works with still water. Is that too boring for you? Just take a squeeze of lemon (2).

Buttermilk can be used in a variety of ways in a low-calorie diet: for example, replace milk with buttermilk when baking and for a quick snack in between, puree the buttermilk with fruit in a blender - then it tastes even better! The fruity shake fills you up and doesn't need any added sugar. How about this buttermilk smoothie with melon, for example?

Buttermilk has significantly fewer calories than conventional milk and helps the body build muscle thanks to the amino acids it contains.

3. Turkey breast

When it comes to meat, hardly anything is lower in calories. The turkey breast also contains a lot more important thingsB vitamins and niacin, which help the body convert the components of food into energy. Turkey breast is also a low-fat source of protein. Proteins are essential for the Muscle building.  

You can grill, roast or cook the meat. If you eat the light-colored poultry meat without the skin, you can save additional calories and fat. The lean meat is also suitable for low-carb fans, because turkey breast does not contain any carbohydrates.

Also interesting:Low Carb Diet: A Beginner's Guide

Skinless turkey breast is particularly lean and therefore does not land on the hips and is ideal for a low-carb diet.

4. Herbs and Spices

Fresh herbs or dried spices hardly affect the energy balance, but they add value to every dish. Fresh basil can dissolve water retention and parsley ensures firm connective tissue. You can find fresh herbs in most supermarkets, at the weekly market or in the garden center.

When it comes to spices, turmeric, chilli and cumin stand out. The healthy turmeric root in particular is a real all-round talent: it stimulates the liver and bile to produce digestive juices that bind fats from food and make food easier to digest. Do you like it spicy? Then use chilli powder more often, because you will do something good for your figure. The capsaicin in chili powder not only revs up the entire metabolism; in larger quantities, it can also temporarily stimulate fat burning in the body.

Fresh herbs and spices can have a dehydrating effect and stimulate fat burning.

5. Romaine lettuce

Just one hundred grams of the crunchy romaine lettuce 16 calories and the fiber in the plants ensures the necessary satiety. Studies on rats have also shown that regular consumption of romaine lettuce can improve blood lipid levels and thus prevent heart disease (4).

There are many ways to prepare healthy lettuce leaves. In order to save calories, however, you should avoid rich dressings. If you like, you can refine the leaves with a little parmesan and a dash of olive oil.

Romaine lettuce contains only a few calories and the fiber it contains ensures that you are full quickly.

6. Cottage cheese

The delicious spread is an insider tip among all those who want to lose weight. The grainy cheese is low in fat and carbohydrates. 100 grams of quarter-fat cottage cheese has just 103 calories. Another advantage: the cheese provides important proteins.

In a one-year study in which the subjects' menu mainly contained protein-rich foods such as grainy cream cheese, a reduction in body weight of up to 2.8 kilograms was demonstrated. The protein casein absorbed by cheese contributes to a faster feeling of satiety (5).

Cottage cheese scores with its low calorie and high protein content.

7. Cream cheese

The double cream cream cheese sounds rich, but with its 355 calories per 100 grams, it has only half the energy content of butter (741 calories / 100 grams). You save even more calories with reduced-fat variants. There are no differences in taste to conventional cream cheese.

With an average of 13 percent protein per 100 grams, cream cheese is one of the good sources of protein. Vegetarians in particular should therefore enjoy it more often. With cream cheese in the refrigerator, you can quickly conjure up something tasty at any time. Why not try balls made from cream cheese, which you can mix with fresh herbs, spices or chopped nuts as you wish.

Tip: You don't always have to go to the supermarket for healthy enjoyment: the creamy butter substitute can also be easily made at home. Make cream cheese yourself: Here you can find out how it works!

Cream cheese is a reduced-calorie butter substitute that is available in different fat levels.

Knowledge to take away

If you do not want to forego eating and still enjoy it, then it is best to use foods with a low calorie content such as romaine lettuce, grainy cream cheese or lean turkey breast.

A high protein content also has a positive effect on our body. For example, the protein casein contained in cheese contributes to a faster feeling of satiety.

Fresh herbs and dried spices not only enhance the taste of every dish, but can also have a supportive effect against water retention or fat burning.

Would you like to tumble the pounds in a long-term and healthy way?
Then the EAT SMARTER weight loss course is right for you. Within 12 weeks you will learn how to change your diet and your habits in a healthy and sustainable way - without the yo-yo effect!
Register now!