Nutritionist shares foods that you can eat in large quantities without gaining weight: ‘More volume for fewer calories…’

Struggling with constant hunger is the biggest challenge of weight loss. Khushi shares foods you can overeat without weight gain – and they also keep you full.

One of the toughest parts of trying to lose weight isn’t cutting calories – it’s dealing with the constant hunger that comes with it. A calorie deficit often feels like eating less, skipping second helpings, and never quite feeling full, which can make the process frustrating and hard to sustain. But what if you didn’t have to stay hungry to lose weight? The key lies in choosing the right foods – ones that fill you up, add volume to your meals, and keep you satisfied without piling on extra calories.

Try out Khushi's recommendations if you struggle with constant hunger! (Unsplash)

Khushi Chhabra, a holistic health nutritionist and wellness content creator, has highlighted a range of weight loss-friendly foods you can eat in larger quantities without gaining weight. In an Instagram video shared on March 27, she explains that the key lies in choosing foods that add volume and promote fullness – helping you stay satisfied while keeping calorie intake in check.

The hunger pangs of calorie deficit

One of the biggest challenges of a fat loss calorie deficit diet is the constant hunger you have to battle with. However, according to Khuhsi, starving is not the way out. Instead, the trick is to choose foods that give you more volume for fewer calories.

She explains, “One of the biggest struggles during fat loss is hunger. The solution is not starving, it's choosing foods that give you more volume for fewer calories.”

Typically, foods rich in fibre and water tend to be lower in calories while adding volume to your meals. As Khushi explains, incorporating these into your plate allows you to enjoy larger portions without significantly increasing your calorie intake – keeping you fuller for longer while still feeling satisfied.

The nutritionist notes, “These foods are naturally high in water and fibre, which means you can eat a large bowl and still keep calories low, while your stomach feels satisfied. Think of them as ‘diet fillers’ that help control cravings and prevent overeating later.”

“Diet filler” food recommendations

According to Khushi, foods that add more volume without significantly increasing calories – or “diet fillers” – can not only be added to meals to increase bulk but can also be incorporated as snacks in between meals that improve satiety and keep hunger in check.

Her top 10 recommendations are:

• Cucumber
• Bottle gourd (lauki)
• Zucchini
• Cabbage
• Cauliflower
• Leafy greens
• Tomatoes
• Mushrooms
• Watermelon
• Pumpkin

The nutritionist highlights that these foods add volume without excess calories, making them ideal for weight loss. They’re easy to incorporate into everyday meals – whether by grating vegetables into your main dishes or pairing them as a side salad – helping boost satiety and keep you fuller for longer.

Khushi explains, “You can eat these with your main meals to increase the bulk of the meal and improve satiety. For example, add grated lauki in cheela to add more fibre and delay hunger pangs, pumpkin in dals, a lettuce cucumber salad with meals…so on!”

Snack recommendations

When hunger strikes between meals or you feel the urge to snack, Khushi recommends choosing options that promote satiety rather than fuel further cravings. Go for foods rich in protein, fibre, or complex carbohydrates, as they digest more slowly – helping keep you fuller for longer and preventing energy dips.

The nutritionist recommends, “When you need something between meals, choose snacks that improve satiety rather than triggering more hunger. Options like roasted makhana, popcorn, sprouts chaat, hung curd, egg whites, paneer cubes or buttermilk help keep you full for longer.”

She concludes that fat loss becomes far more manageable when you build your meals around fibre, water-rich foods, and protein – a combination that naturally curbs calorie intake while keeping you full and satisfied, without a sense of deprivation.

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.