One of the most challenging aspects of losing weight is reducing calories. Most low-calorie foods make you feel hungry and satisfied between meals, and overeating and overeating make you more motivated.
Fortunately, there are plenty of healthy foods that can fill and reduce calories. Here are low calorie foods that are amazingly filling.
Oats is a great addition to a healthy weight loss diet. They are not only low in calories but also high in protein and fiber.
1/2 cup (40 g) of dried oats contains only 148 calories, but packs 5.5 grams of protein and 3.8 grams of fiber both of which can have a significant effect on your appetite.
One study of 48 adults found that eating oatmeal will increase feelings of fullness and reduced hunger and calories at the next meal. An oatmeal breakfast cereal significantly improved appetite control over a four-hour period.
2. Greek Yogurt as Low Calorie Food
Greek yogurt is a source of protein that helps suppress cravings and help you lose weight. Although the exact number varies between brands and flavors, a 2/3-cup (150 g) Greek yogurt provides an average of 130 calories and 11 g of protein.
One study out of 20 women found that eating a high-protein yogurt diet affects appetite compared to unhealthy high-fat foods such as chocolate or rhubarb. Studies show that high-protein Greek yogurt can help reduce hunger and increase feelings of fullness compared to low-protein snacks.
Soup is often a little more than a light and simple side dish, but it can be very satisfying.
In fact, some research shows that soups makes more filling than solid foods even if they have the same ingredients.
For example, one study from 12 people found that soft soup slows down stomach emptying and is more effective at promoting fullness than a meal or a chunky soup. Keep in mind that cream soup and chowder – when filling – can be high in calories. Choose a light broth or stock based soup to reduce calories and maximize fullness.
Berries – including strawberries, blueberries, raspberries and blackberries rich in vitamins, minerals and antioxidants that can optimize your health.
Their high fiber content helps in weight loss and reduces hunger.
For example, 1 cup (148 grams) of blueberries provides only 84 calories, but packs 3.6 grams of fiber. Berries are a good source of pectin, a type of dietary fiber. It slows the emptying of the stomach and increases the sense of completeness in human and animal studies. It also helps to reduce calorie intake for weight loss.
5. Eggs as Low Calorie Foods
Eggs are extremely nutritious, so they are low in calories but rich in many important nutrients. One large egg contains approximately 72 calories, 6 grams of protein and many important vitamins and minerals. Studies show that starting your day with an egg offering can reduce hunger. In a study of 30 women, those who ate eggs for breakfast instead of bagels experienced a more complete feeling and consumed 105 fewer calories the next day (15 reliable sources).
Thanks to its high fiber content, it is at the top of the popcorn chart as a low-calorie dietary supplement. Although 1 cup (8 g) of air popcorn contains only 31 calories, it contains 1.2 grams of fiber – 5% (18) of your daily fiber requirement.
Fiber not only slows down your digestive process, but can also stabilize blood sugar to prevent hunger and cravings. In addition, popcorn helps to reduce appetite and increase the feeling of fullness more than most other snacks. Keep in mind, however, that these benefits apply to airborne popcorn. Many prepared varieties contain unhealthy fats, artificial flavors and additives
7. Fish also a Low Calorie Food
Fish is rich in protein and heart healthy fats. For example, 3 ounces (85 grams) of cod provides more than 15 grams of protein and less than 70 calories.
Some research suggests that increasing protein intake may reduce appetite and lower levels of the hormone ghrelin, which stimulates hunger.
Moreover, fish protein is especially useful for reducing hunger levels and appetite. One study that assessed the effects of beef, chicken, and fish proteins found that fish protein had the greatest impact on feelings of fullness.
8. Cottage Cheese
Homemade cheese is a good source of protein and is a great meal for those looking to lose weight. A cup of low-fat cottage cheese (226 g) contains about 28 grams of protein and only 163 calories.
Multiple studies show that increasing your protein intake from foods such as cottage cheese can reduce appetite and hunger. Some research shows that eating protein can slow down the emptying of your stomach
Potatoes are dismissed as harmful due to their association with high-fat French fries and potato chips. However, the truth is that potatoes can be a filling and nutritious part of a healthy diet. One baked potato with skin contains 161 calories but provides 4 grams of protein and 4 grams of fiber each. In fact, a study that estimated boiled potatoes to be the most satisfying – or full – satisfaction of certain foods, scored 323 on the Satisfaction Index – seven times higher than crocodiles. Animal and human studies show that the effect of potato filling may include potato protease inhibitors, compounds that can reduce appetite and increase satiety.
10. Lean Meat
Skin meat effectively reduces hunger and appetite between meals. Red meat and low-fat cuts of red meat, such as chicken and turkey, are low in calories but loaded with protein.
For example, 4 ounces (112 grams) of cooked chicken breast contains about 185 calories and about 35 grams of protein. Research has shown that protein insufficiency increases hunger and appetite while eating more protein can reduce calorie intake and hunger.
In one study, people who ate a high-protein diet, including meat, ate 12% less weight at dinner than those who ate a high-carbon, non-meat diet.
11. Legumes the Best Low Calorie Food
Due to their high protein and fiber content, legumes such as beans, peas, and lentils can be incredibly filling. One cup (198 g) of cooked lentils provides 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein.
According to multiple studies, those legumes have a strong effect on hunger and appetite. One study from 43 teens found that a high-protein diet with beans and nuts increased overall humor and reduced appetite and appetite more than a high-protein diet with veal and orca meat.
Another review of nine studies reported that people experienced a 31% increase in pulse pulse intake compared to the high-carbon diet of pasta and bread.
Melons have a high water content to keep you hydrated and full while providing the least amount of calories. A cup of dried watermelon (152 g) contains 46 calories and contains a collection of essential micronutrients such as vitamins A and C.
Eating low-calorie foods such as watermelon will give you a similar effect on feelings of fullness and hunger compared to high-calorie foods. Plus, low-calorie diets associated with weight loss and calorie intake.