Food & Culinary

Foods you can eat in surprisingly large amounts and still lose weight

Paulette Mboga 19th July, 2026 07:25 AM

Trying to lose weight does not always mean eating tiny portions or feeling hungry all day.

Some foods are naturally low in calories but high in water, protein, or fibre, making them filling without adding too many calories to your diet. They can help you stay satisfied for longer and reduce the urge to snack on unhealthy foods.

While portion control is still important, these foods are great choices if you want to eat more while supporting your weight loss goals.

Cucumber

Cucumber is one of the lowest-calorie vegetables you can eat. It is made up of about 95 per cent water, which means it fills your stomach without adding many calories. Eating cucumber can help you stay hydrated while also reducing hunger between meals.

It is easy to add to salads, sandwiches, or enjoy as a healthy snack. Because of its high water content, you can eat a generous serving without worrying about taking in too many calories.

Watermelon

Watermelon is naturally sweet, making it a healthier alternative to sugary desserts when you want something refreshing. Although it contains natural sugars, it is mostly water, which keeps its calorie count relatively low.

A large bowl of watermelon can satisfy your sweet tooth while helping you feel full. It is also a good source of vitamins A and C, making it a nutritious snack during warm weather or after exercise.

Egg whites

Egg whites are packed with high-quality protein but contain very little fat and fewer calories than whole eggs.

Protein helps you stay full for longer, which can make it easier to avoid unnecessary snacking. Egg whites can be added to omelettes, scrambled eggs, or breakfast wraps with vegetables. They are a great choice for anyone looking to increase protein intake while keeping calories under control.

Spinach

Spinach is another vegetable that you can eat in large amounts because it is very low in calories. It is rich in fibre, vitamins, and minerals that support overall health. Spinach can be used in salads, smoothies, soups, or cooked as a side dish. Since it shrinks when cooked, you can eat a large serving without consuming many calories, making it ideal for weight loss.

Tuna

Tuna is a lean source of protein that can help keep you full for hours. It contains very little fat, especially when packed in water instead of oil. Adding tuna to salads, sandwiches, or whole-grain wraps can make meals more satisfying without adding too many calories. The high protein content also helps support muscle maintenance, which is important when losing weight.

Broccoli

Broccoli is one of the best vegetables for weight loss because it is high in fibre and low in calories. Fibre slows digestion, helping you stay full for longer after eating. Broccoli is also rich in vitamins C and K and contains antioxidants that support good health. It can be steamed, roasted, stir-fried, or added to soups and casseroles. A large serving of broccoli can make your meal more filling while keeping your calorie intake low.

Including these foods in your daily meals can make weight loss feel less restrictive. They help you enjoy satisfying portions while providing important nutrients your body needs. Combined with regular physical activity and a balanced diet, they can support healthy and sustainable weight loss over time.