Fitness trainer shares '50 foods you can literally overeat without getting fat': High-protein egg whites, tofu to kale

Kev’s approach highlights that weight loss doesn't have to mean hunger – just pick foods that are physically large but low in calories. Here are 50 of them.

When it comes to weight loss, the word 'overeat' is usually off-limits. However, online fitness coach Kev is challenging that notion. In an Instagram post shared on January 13, Kev revealed a 'cheat sheet' of 50 high-volume, low-calorie foods that allow dieters to stay full while maintaining a calorie deficit.

The secret to sustainable fat loss

According to Kev, the primary pitfall of most diets is under-eating, which leads to metabolic slowdown and binge eating. His solution? Volume eating. By choosing foods that are physically large but low in caloric density, you can trick your brain into feeling satisfied without overconsuming energy.

“Two simple ways you can use this cheat sheet to help you lose fat,” Kev explained to his Instagram followers, saying, “Eat smarter by adding more volume to your meals, which will keep you fuller for longer, or use my template: 200g protein, 200g veggies, 100g carbs, and 150g fruits.”

Kev’s list of '50 foods you can literally overeat without getting fat' focuses on foods that typically contain fewer than 120 calories per 100g, making it nearly impossible to 'accidentally' gain weight while eating them in their whole form.

Protein powerhouses

Protein is essential for muscle preservation and satiety. According to Kev, these options are among the leanest available:

1. Scallops - 88 kcal

2. Nonfat Greek yoghurt - 59 kcal

3. White fish (haddock, tilapia, cod) - 80 kcal

4. Silken tofu - 55 kcal

5. Chicken breast - 110 kcal

6. Egg whites - 52 kcal

7. Crab - 97 kcal

8. Low-fat cottage cheese (paneer) - 81 kcal

9. Tuna (can) - 116 kcal

10. Shrimp - 85 kcal

11. Turkey breast - 104 kcal

The 'volume' carbs

Instead of calorie-dense and heavy grains, Kev suggested carbs that provide fibre and texture for a fraction of the calories:

12. Cauliflower rice - 25 kcal

13. Shirataki rice - 10 kcal

14. Pumpkin - 26 kcal

15. Zucchini noodles - 17 kcal

16. Seaweed/nori sheets - 35 kcal

17. Tofu noodles (shirataki tofu noodles) - 10 kcal

18. Konjac noodles - 10 kcal

19. Rice cakes (plain) - 35 kcal

The high water content in cucumbers makes them a great food for dieters. (Unsplash)

Low-calorie veggies and fruits

Vegetables form the backbone of the 'unlimited' eating plan. According to Kev, options like cucumber (15 kcal), celery (14 kcal), and bok choy (13 kcal) consist mostly of water and fibre. On the fruit side, watermelon (30 kcal) and strawberries (32 kcal) are highlighted as the perfect way to satisfy a sweet tooth without the caloric price tag of processed snacks:

20. Bok choy - 13 kcal

21. Broccoli - 34 kcal

22. Radishes - 16 kcal

23. Mushrooms - 22 kcal

24. Eggplant - 25 kcal

25. Celery - 14 kcal

26. Snap peas - 42 kcal

27. Zucchini - 17 kcal

28. Tomatoes - 18 kcal

29. Lettuce - 15 kcal

30. Kale - 35 kcal

31. Bell peppers - 31 kcal

32. Cucumber - 15 kcal

33. Spinach - 23 kcal

34. Green beans - 31 kcal

35. Cabbage - 25 kcal

36. Asparagus - 20 kcal

37. Cauliflower - 25 kcal

38. Papaya - 43 kcal

39. Watermelon - 30 kcal

40. Kiwi - 41 kcal

41. Blackberries - 43 kcal

42. Cantaloupe - 34 kcal

43. Strawberries - 32 kcal

44. Grapefruit - 42 kcal

45. Peaches - 39 kcal

46. Blueberries - 57 kcal

47. Apricots - 48 kcal

48. Honeydew melon - 36 kcal

49. Orange - 47 kcal

50. Raspberries - 52 kcal

Always remember: while these foods are difficult to 'overeat' in a way that leads to fat gain, a balanced intake of healthy fats (listed here) was still vital for overall hormone health and nutrient absorption.

Note to readers: This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.

This article is for informational purposes only and not a substitute for professional medical advice.