Potatoes

The Satiety Index is a scale that measures how filling food items are. Potatoes rank at the top of the list. However, how they are cooked matters; boiling will make you feel fuller for longer. Baked potatoes with a healthy topping such as sauteed broccoli is another delicious option. Although potatoes are often criticized for being gluten-free, they have more potassium than a banana and are good sources of vitamin C and vitamin B6.

Pasta

According to studies done on people who eat low-glycemic (foods that raise blood sugar slowly), a moderate amount of pasta is not harmful. Participants were able to lose weight even though they ate pasta. Bottom line: Whole-wheat pasta is best — the more al dente, the lower your blood sugar.

Nuts

Although they are high in calories and fat, you don’t need to eat them to lose weight. Studies show that women who consume nuts twice a week or more are nearly 25% less likely than those who don’t.

Cheese

Don’t count cheese if you are counting calories. A study found that low-calorie, low-fat dairy may help you lose weight and protect your bone health.

Coffee

A daily cup of coffee won’t hinder your weight loss efforts. Researchers believe that caffeine in coffee can help you lose weight and feel fuller. However, adding sugar or cream to coffee can make it less nutritious. You may see an increase in your scale’s number over time.

Rice

Whole grains such as brown rice can help you maintain a healthy weight. You’ll get fibre to keep you full and vitamins B1 through B6, selenium, phosphorous and manganese. White rice isn’t as nutritious, but you can still enjoy it in small, manageable quantities without worrying about weight.

Chocolate

To enjoy chocolate noshing, it is important to eat dark chocolate and keep your portions small. Studies show that dark chocolate is rich in antioxidants and can help regulate hunger. This makes dark chocolate a sweet and healthy treat that can be enjoyed as a dessert to end a healthy meal.

Popcorn

You can say yes to popcorn but keep the butter and salt. Popcorn that has been air-popped is high in fibre, and it quickly satisfies hunger, so you are less likely to overeat.

Whole milk

To lose weight, drink full-fat milk. Although it may sound strange, experts believe that this is possible. A glass of whole milk, now and again, can help you lose weight. Studies have shown that it doesn’t cause weight gain. Although they don’t know how it works yet, the high milk content may be responsible for filling you up quickly and keeping you from overdoing things elsewhere.