Body fat is composed of fat cells that are beneath your skin and surround your organs. Fat in your body comes from dietary fat, such as unsaturated fat, saturated fat and trans fats. Dietary carbohydrates may also convert into fat in your body. Foods that contain fat or sugar, particularly refined carbohydrates that are common among processed foods, may increase your weight. Nonetheless, certain foods don't make you fat.
Vegetables
Vegetables are nutritious foods that contain vitamins, minerals, antioxidants and minimal fat. You can eat vegetables in every meal and snack. Harvard School of Public Health says you should eat a colorful variety of vegetables each day to reduce your risk for developing chronic diseases. Eating plenty of green leafy or root vegetables may increase your nutrient intake but won't make you fat. You may add green leafy vegetables, such as lettuce, cabbage, kale, spinach, bok choy, collard greens, Swiss chard and spring greens to your salads. Broccoli, cauliflower, Brussels sprouts, carrots and beets may be eaten raw or cooked. Add a little lemon and seasoning for added flavor. Stay away from salad dressings that contain oils, trans fats, sugars and high-fructose corn syrups.
Soy
Soy foods won't make you fat. The soybean is a legume that is high in protein and equivalent to animal foods in protein quality. Soy doesn't contain cholesterol and contains a small amount of healthy fats. In fact, soy foods, such as soy milk, tofu, tempeh and miso may reduce your cholesterol levels and your risk of heart disease and osteoporosis, decrease your symptoms of menopause and prevent cancer. Soy milk is a delicious and nutritious substitute for cow's milk and other high-fat dairy products. You may add soy milk to your cereal or enjoy a glass between meals. Tofu may be eaten with salads, sauteed in a wok, added to sauces or desserts. Tempeh may be grilled, steamed, baked, sauteed or barbecued. Miso is a flavorful soup that you may eat as part of any meal.
Whole Grains
Whole grains, such as wheat, brown rice, rye, quinoa, millet and barley, contain protein, vitamins, minerals and an insignificant amount of fat and fiber. Whole grains contain complex carbohydrates that break down during the digestion process into sugar molecules that get slowly absorbed into your blood and are metabolized for energy. Refined grains, on the other hand, are processed foods with sugar content that are quickly absorbed into your blood and makes fat in your body. Research by Simin Liu, M.D., Sc.D., published in the "American Journal of Clinical Nutrition" in 2003 discovered that women who consume whole grains weigh less than women who consume refined grains. The research also demonstrates that over a 12-year period, the more whole grains you consume, the lower your risk for weight gain, whereas the more refined grains you consume, the greater the risk you have to gain weight.
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