10+ Foods You Can Eat Freely Without Weight Gain Concerns

Beans

Beans, like chickpeas, black beans, and lentils, are rich in fiber, keeping you full longer without adding many calories. For example, one cup of black beans provides about seven grams of fiber, which is roughly 28% of your daily fiber needs. Dietitian Kelly Kennedy notes that fiber is filling but doesn't contribute many calories to your diet.

A study published in the journal Obesity in 2014 compared bean-based meals to pasta dishes. Meals with beans, chickpeas, and lentils were found to be 31% more satiating than pasta meals. Additionally, beans are versatile and can be added to soups, rice dishes, and tacos for a nutritious boost.