Foods that don’t make you fat are low-calorie foods that keep you full for a long time, such as vegetables, fruits, unpolished grains, protein, and good fats. However, eating all types of food should be in the right amount, not too much, because it can lead to chronic diseases such as diabetes, osteoarthritis, heart and blood vessel disease.

How does obesity affect health?

Obesity is often caused by eating more food than you need each day, which results in excess calories becoming fat stored in various parts of the body, ทางเข้า https://ufabet999.app which can affect your health as follows:

• Osteoarthritis: Being overweight can cause joint pain and fragile bones in the joints.
• Low levels of good cholesterol and high levels of bad cholesterol, along with fat accumulation in various parts of the body, leading to weight gain and clogged arteries. 
• Type 2 diabetes
• High blood pressure
• Coronary artery disease
• Arrhythmias
• Liver biliary tract disease
• Sleep apnea
• Cancer
• Depression

What are the 6 foods that you can eat without gaining weight ?

Here are 6 foods that you can eat without gaining weight:

1. Oatmeal

Oats are a high-fiber food that helps maintain gut and heart health, regulate blood sugar, and prevent weight gain that can lead to obesity.

A 2016 study in the journal Nutrients examined the short-term and long-term effects of oat consumption on weight control and glucose metabolism in 298 overweight type 2 diabetic patients. They were divided into four groups: 1. 60 people received regular care; 2. 79 people received a healthy diet; 3. 80 people received 50 grams of oatmeal; and 79 people received 100 grams of oatmeal for 30 days. The study was followed up for 1 year. The study found that the groups that consumed 50 grams and 100 grams of oatmeal had significantly reduced blood sugar levels, insulin resistance, blood lipids, and body weight in both the short and long term.

2. Vegetables and fruits

Most vegetables and fruits , such as kale, cucumber, basil, holy basil , chili, cabbage, lettuce, bitter melon, tomato, papaya, pineapple , apple, grape, berries, oranges are foods that do not make you fat and are rich in many vitamins and minerals, such as vitamin C, vitamin E, vitamin A, vitamin B, vitamin D, potassium, magnesium, phosphorus, iron. They also contain a lot of fiber , which can help fight free radicals, reduce the risk of chronic diseases such as heart disease, cancer, improve vision, control blood sugar levels, and may help reduce obesity.

A 2015 study in the journal Plos Medicine studied changes in the consumption of vegetables and fruits and changes in weight. The study involved 133,468 men and women in the United States. They were followed for 24 years, from 1986 to 2010, and their health was assessed every 4 years. Both men and women were asked to adjust their eating behaviors, focusing on eating vegetables and fruits. It was found that their weight was significantly reduced. This is because most vegetables and fruits are high in fiber, which makes you feel full for a long time and eat less. However, some vegetables may cause weight gain, such as corn, potatoes, and peas. Because they are high in starch, they may consume a lot of sugar. Therefore, you should avoid eating vegetables high in starch or eat them in small amounts and eat them together with other green leafy vegetables.

3. Legumes

Legumes, such as soybeans, kidney beans, black beans, and mung beans, are high in fiber and protein, which may help you feel fuller for longer. A 2015 study in the journal Clinical Diabetes, which looked at the health benefits of legumes, found that legumes are rich in fiber, protein, carbohydrates, and monounsaturated fat, which may help you feel fuller for longer. Therefore, they are suitable for those who are trying to lose weight. In addition, people who eat legumes tend to have a lower risk of obesity and have a lower body mass index than those who do not eat legumes.

4. Eggs

Eggs are high in protein, which helps you feel full longer. They can be eaten as the first meal of the day to reduce hunger throughout the day and help reduce snacking.

5. Fish

Eating fish such as salmon, tuna, sardines and mackerel, which are rich in omega 3 and 6 fatty acids, which are good fats, in the right amount can help reduce triglyceride levels and reduce the risk of heart disease, blood vessel disease and obesity.

According to a study in the International Journal of Obesity in 2008, consuming fish or fish oil during a weight loss program for young adults for 8 weeks involved a total of 324 participants. They were divided into 4 groups: 1. a placebo group; 2. a group that ate 450 grams of cod per week;   3. a group that ate 450 grams of salmon per week; and 4. a group that ate fish oil. It was found that the group that ate cod and salmon had a lower body weight and fat levels compared to the group that took the placebo.

6. Chicken breast

Chicken breast is high in protein, which helps you feel full for a long time, reducing the problem of snacking between meals and helping to maintain muscle mass, which is important for weight control. A 2012 study in the British Journal of Nutrition, which looked at the role of protein from food in providing satiety, energy, and weight loss, found that eating foods high in protein and low in fat in an amount of 0.8-1.2 grams per kilogram of body weight helped reduce weight and appetite.