25 foods that won't cause weight gain | members only

Cutting is critical when you’re trying to lose weight. You cut calories. You cut fat. Basically, anything that’s crammed with carbs, sweetened with sugar or dipped in a deep fryer is

suddenly off-limits. But dieting doesn’t have to require deprivation. Many delicious (and healthy) foods can still be part of your dining repertoire. When it comes to diet, the aim is not

“How low can you go?” Your body needs calories for energy. Try to focus less on the numbers and more on the overall quality of your diet. “Lean into whole foods and away from processed foods

as much as you can,” suggests Katie Sanger, an integrative and functional registered dietitian in Boulder, Colorado. If you are going to indulge, the one food group that you can eat lots of

without suffering the consequences of weight gain are non-starchy vegetables like broccoli, celery, zucchini and bell pepper, says Lona Sandon, a clinical nutrition expert at UT

Southwestern Medical Center. “Non-starchy vegetables are the best ones to over-consume, because they’re so much lower in calories than other food choices,” she says. Even with vegetables,

resist the temptation to go hog wild on any one food. Eat nothing but carrots, and you’ll have an overabundance of beta-carotene at the expense of other nutrients (your skin might even turn

orange). Variety is the secret spice to any weight-loss diet. “When we focus on just one food, we are getting very minimal nutrients,” Sanger says. “Everything in moderation.” When making

changes to your diet, you don’t need to go it alone. It’s preferable to get some help from your primary care doctor or a dietitian. Your doctor can check your vitamin and cholesterol levels

to make sure you safely embark on your new way of eating. A dietitian can assess your needs and create a meal plan that’s not only tailored to your goals but also sustainable over the long

term. Mix and match these 25 foods to your heart’s content as part of an overall well-balanced diet. 1. BERRIES Make berries your go-to cereal topper or dessert and start reaping the myriad

health benefits. Pick any type of berry  — strawberries, blackberries, raspberries or blueberries. All are low in calories and rich in nutrients like fiber, vitamin C, folate and potassium.

The natural plant pigments that give these fruits their vibrant colors have antioxidant and anti-inflammatory properties that might protect against heart disease, diabetes and cancer.

Blueberries are rich in a flavonoid called anthocyanin that can help boost the immune system. Unlike other fruits, berries are relatively low in sugar. “You want to be mindful of how much

sugar you’re consuming, even if it is from fruit,” Sanger says. Berries are low on the glycemic index, so they won’t spike your blood sugar, and you’ll digest them slowly. That’s important

when weight loss is the goal. 2. CHICKPEAS Chickpeas, also called garbanzo beans, are a member of the legume family (which also includes beans, peas and lentils). You’re most likely to find

them in hummus, a Middle Eastern spread made from mashed chickpeas blended with olive oil, tahini, lemon juice and spices. They also make an excellent salad topper. Some moderation is

advised, because chickpeas are higher in calories (120 per ½ cup serving) and carbs (20 grams per serving) than many of the other foods listed here. Yet their nutrient-dense design still

makes them a worthy addition to this list. “Chickpeas are very fiber-rich, and they’re a good source of protein,” Sanger says. The humble chickpea is also a good source of potassium, calcium

and vitamin A, and research suggests they might help with weight management and heart disease prevention. To make your own, try this recipe for very green pea hummus. 3. MUSHROOMS The

mushroom family is enjoying a renaissance. In 2022, _The New York Times_ named this edible fungus “ingredient of the year.” It’s no wonder, since mushrooms make a lower-fat and lower-calorie

stand-in for meat in recipes. “They don’t have the protein and the same level of B vitamins that meat has, but they have that chewy texture, which makes it easy to put them into a dish and

reduce some of the meat,” says Sandon. Because of the way mushrooms grow in the ground, they absorb a lot of nutrients, which vary depending on the type — and there are a lot of varieties to

choose from. Cremini and portabella mushrooms are high in selenium, while shiitake mushrooms are a good source of vitamin B6. 4. CELERY Don’t relegate celery to the veggie tray. This

versatile vegetable is so much more than a cocktail party hors d’oeuvre. For a mere 6 calories per stalk, it offers fiber, plus nutrients like potassium, vitamin A and lutein, along with a

satisfying crunch. Another benefit? Celery is 95 percent water, with nearly one half-cup in each serving. The combo of water plus fiber fills your belly quickly, which prevents you from

overeating, Sanger says. If you find this simple veggie too plain on its own, add a thin layer of hummus (see chickpeas, above) or add flavor with some lemon juice or chives. Popcorn is

packed with fiber and whole grains, but be sure to limit yourself to three cups. Sam Island 5. POPCORN If you’re looking for the perfect low-cal snack, you’ve found it. Each crunchy bite of

popcorn is filled with fiber and whole grains. With a mere 30 calories per cup, you can chow down on large quantities with zero guilt. One big caveat is to be careful of how you prep your

popcorn. Popping it in oil and drowning it in butter and salt will override the health benefits (a tub of movie theater buttered popcorn can contain more than 1,000 calories and 2,650

milligrams of sodium). Instead, air-pop it and drizzle on a little olive oil or avocado oil, with just a pinch of sea salt for flavoring, Sanger suggests. Try to limit yourself to three

cups, which is still a hefty portion of popcorn. 6. GRAPEFRUIT You might remember the grapefruit diet, a fad favored by celebrities in the 1970s. Eat grapefruit with every meal and the

weight will melt off — or so proponents claimed. While grapefruit isn’t a magical fat-burning food, adding it to your diet (in moderation) isn’t a bad idea if you’re trying to lose weight.

Because this fruit is 88 percent water, it should fill you up faster, so you’ll eat less. Just don’t load it up with sugar to make it taste sweeter. One precaution is to make sure it doesn’t

interact with your medications. “Grapefruit or grapefruit juice can interfere with some types of blood pressure medications and cholesterol-lowering medications,” Sandon says. Ask your

doctor or pharmacist whether this fruit is safe to eat with your current meds