By : Saloni Deshmukh (Nutrition and Fitness Blogger)

Food you can binge on without gaining weight

There are times even in the life of a person maintain a healthy lifestyle when one tends to binge eat. Even if you are conscious about maintaining your figure, there are some foods you can eat without keeping an eye on quantity, when stressed, having a movie night, or in the holiday season. Binging on food once in a while will not result in weight gain. But the holiday season is full of gorging around then you have to beware of what you eat.


Protein, fiber, and water are the saviors

If you are bored at the idea of tracking what you consume during a feast, an alternative way to reduce fat gain is to focus on foods with abundant protein, fiber, and water.

Out of carbohydrates, fats and protein, protein needs the highest amount of energy to get absorbed by the body compared to the energy it provides. The calories we consumed, are used by our body to break down food, digest it, absorb it into the system, and some of the calories burn as heat. Specific dynamic action (SDA), also known as thermic effect of food (TEF) or dietary induced thermogenesis (DIT), is the amount of energy expenditure above the basal metabolic rate due to the cost of processing food for use and storage.


Calories provided by fats are 9 calories per gram and SDA is 0 to 3 %.

Calories provided by carbohydrates are 4 calories per gram and SDA is 5 to 10 %.

Calories provided by protein are 4 calories per gram and SDA is 20 to 30 %.

Shifting your focus from fats and carbs to protein will save you from the guilt of overeating.

Foods with a lot of fiber and water content have lower calorie density and regulate appetite.


Limit Fat

Dietary fat is the macronutrient that can increase your body fat easily: these two forms of fat are basically the same, so making one from another is an easy task for your body.

When you consume carbohydrates, your body burns them as energy, stores them as glycogen (stored glucose), burns them as heat, in that order, and then the last option to store them as body fat. So overeating on carb-rich food may not result in fat gain.

When you consume protein, your body uses it for protein synthesis or for digestion purposes, then for energy and rarely does store it as body fat. So overeating protein is the safest option.

When you consume fats, the body has two choices to burn them off as energy but that is only possible if energy from carbs and protein is used up or store as body fat which is more likely. Overeating fats means directly adding them to body fat.



So getting to the point, what are the foods which pass all these criteria and can allow you to enjoy food without guilt. Below are some delicious options to binge on without worrying about your weight:



Popcorns are whole grain which is fiber-rich, low fat, and gluten-free. One cup of popcorn contains only 31 calories. Add some salt and chat masala to spice things up and you gorge on it as much as you want.



Roast chickpeas with some drips of olive oil, salt, and chat masala or cumin powder or black pepper. This crunchy treat is high in protein and is gluten-free.


Moong Dal

Moong dal is full of protein, folic acid and is good for digestion. It is good for pregnancy cravings, as this lentil protects the baby’s brain from any defects. It has insoluble fiber which eases digestion and vitamin A and K to prevent hair fall. You can have sprouted moong chat or combine it with rice to make a delightful meal.



Cucumbers are 96 percent water so they are hydrating, help in weight loss, and prevent inflammation. The fibers keep you full and help in better digestion. Cucumber salad or cucumber soup are the best ways to have it.


Steel-cut oats

This is a fiber-rich superfood. It has fiber made of beta-glucan which is known to reduce cholesterol and control fluctuating blood sugar. Without a doubt, it is good for digestion also. It can be consumed in many delicious ways. You can soak it in low-fat milk overnight and add some honey and dry fruits in the morning for breakfast. You can add some cumin seeds, chili, and salt to make delicious upma.



Buttermilk is a natural probiotic food option. It strengthens and energizing. It keeps the stomach full and is also a source of whey protein. A pinch of cumin powder and salt in a glass of buttermilk and you are good to go.


Amaranth/Rajgira flour

Amaranth is a great source of protein and calcium. It is good for the heart and helps in keeping a check on cholesterol. Good for metabolism hence helps in weight loss.

Amaranth flour can be consumed as pancakes or hot and spicy upma.



To prepare hummus you just need to:

1. Soak chickpeas overnight.
2. Boiled them until perfectly cooked.
3. Grind the cooked chickpeas with some garlic.
4. Squeeze half a lemon and add a spoon of olive oil.

Hummus can be used as a spread for crackers or as dip for veggies. It has the goodness of chickpeas like high protein and gluten-free.


Coconut water

This superfluid is good to maintain the electrolyte balance of our body. It keeps the body hydrated, prevents infection, and is good for gut health. Adding chia seeds to a glass of coconut water is a fulfilling and refreshing treat.



Not all fruits though. Eating a lot of fruits may result in a sugar spike in your body. But fruits like oranges, tangerines are exceptions they are rich in vitamin C and fibers. They are good for skin, hair, and digestion. Other exceptions are muskmelon and watermelon. These fruits are mostly water with just 65 to 70 calories per slice. They keep you hydrated and full.


GRD Superior Protein Powder and Biscuits

The easiest and the best way to consume all the nutrients required with lots of protein. The delicious flavors will keep your belly happy. Protein will keep you full. GRD Bix – The Superior Protein biscuits are the quick pick option to binge on which are now available in 5 unique and delicious flavours. Also, you can opt for many yummy recipes available on their website to keep your taste buds happy.


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