Have you been thinking of losing weight and be fit again? Then you might know that the first thing you need to do is cut off your calorie intake. But it’s easier said than done as many low-calorie foods leave you feeling hungry and dissatisfied between meals.
When you try to consume fewer calories, you would be tempted to overeat and indulge. But, there are plenty of healthy foods that are both low in calories and filling. So here, we have listed ten low-calorie foods that are good for weight loss as well as are surprisingly filling.
Popcorn is one of the healthiest and popular snacks in the world. Popcorn is rich in nutrients and low in calorie that provides a variety of health benefits. Yet, you can prepare popcorn in a wrong way leading to overeating and overconsumption of calories.
As per the reports, popcorn is one of the favorite snacks of Americans as they consume around 1.2 billion pounds of popcorn every year. Besides, it is the most popular snack food in America by volume.
Popcorn is a whole grain food, so it comes with several vital nutrients in itself. Several studies showed that consuming whole grain gives health benefits like reduced inflammation and decreased risk of heart disease.
Popcorn contains nutrients like B vitamins, iron, magnesium, phosphorus, zinc, copper, etc. Besides, popcorn contains high fiber that makes it one of the most filling low-calorie (consumable) snacks.
A cup of popcorn (8 grams) contains 31 calories and 1.2 grams of dietary fiber, around 5% of your daily fiber needs. Besides, dietary fiber slows down your digestion process preventing you from hunger and cravings.
Meanwhile, while you eat ready-made popcorn prepared with unhealthy fats with added flavorings, salt, and cheese, it increases the calorie content. Moreover, it may not benefit you as much as the air-popped popcorn does.
2. Lean Meat
Lean meat is a high-protein and low-carb food that is good for reducing hunger and appetite between meals. Lean meats like turkey, chicken, and low-fat cuts of red meat are low in calorie and high in protein.
Talking statistically, well-cooked 4 ounces of chicken breast contains 35 grams of proteins and 185 calories. Besides, eating protein-rich food slows down your digestion and reduce hunger and appetite.
Several studies have shown that consuming high-protein meals/snacks make you eat less calorie than eating high-carbs foods. So, if you want to cut your overall calorie intake, you should better eat lean meat than red meats.
3. Cottage Cheese
Unlike other cheese, cottage cheese is low in fat and high in protein. It is best suited for those looking to lose weight. It is a low-calorie product that contains several vital nutrients besides protein. Due to this, it is highly used by those in weight loss plans and athletes.
As per Healthline, one cup of low-fat cottage cheese (around 226 grams) contains just 163 calories and 28 grams of protein. What’s more, it contains phosphorus, sodium, selenium, calcium, folate, etc.
So, eating cottage cheese in a snack can decrease appetite and hunger levels that make you eat fewer calories throughout the day.
Seafood contains high-protein and minerals and low carbohydrates. Especially, fish is a rich source of protein and heart-healthy fats.
Talking factually, eating 3-ounce (85 grams) of cod provides more than 15 grams of protein and under 70 calories. Almost all of the seafood is high in protein, which will reduce your hunger, keeping you away from eating more calories.
While comparing fish protein with animal protein, the protein found in seafood (fish) has been more effective in weight loss. The fish protein showed a more significant impact on the feeling of fullness.
Besides low-calorie intake, you also need to remain hydrated throughout the day. Water keeps your digestive system active, which is essential to utilize nutrients you intake in foods. You need to drink around 3.5-4.5 liters of water per day, however, you won’t feel like drinking pure water every time.
In such conditions, you can eat fruits that are low in calories and, at the same time, high water content. And watermelon is one of the best fruit to consume while you are trying to lose weight.
Watermelon has high water content, so it will help you remain hydrated throughout the day. Around 150 grams of watermelon contains only 46 calories and also provides essential micronutrients, including vitamins A, and C. Studies have shown eating low-calorie foods like watermelon gives the same feeling of fullness as other high-calorie foods.
So, you should eat watermelon more often to achieve significant weight loss soon.
Berries are rich in micronutrients like vitamins, minerals, and antioxidants vital to keeping you healthy. Besides, they are rich in fibers that can boost weight loss and reduce hunger.
Berries contain a particular type of fiber called pectin, which has been effective in slowing stomach emptying and increasing feelings of fullness. On top of that, they can also help you cut calories consumption leading to weight loss.
One study showed that a bowl of snack of berries reduced calorie intake in the next meal compared to the same amount of confectionery snacks.
Legumes are high protein and fiber-rich products. Legumes that comprises beans, peas, and lentils contain low consumable carbohydrates. Like we previously said, proteins are complex macronutrients that take time for digestion.
Besides, dietary fibers also help slow the digestion, making you feel fuller for a longer time leading to fewer calorie intake.
Several studies proved that legumes have a greater effect on appetite. One study in 43 adults showed that high-protein meals with legumes reduced appetite and hunger more than the high-protein meals with pork and veal.
Eggs are the ideal diets when you want to lose weight since they are low in calories and rich in various vital nutrients. As per the reports, an egg gives 72 calories, 6 grams of protein, other vitamins, healthy fats, and minerals. What’s more, eggs have a couple of unique properties that make them weight loss friendly.
Having an egg meal generally consists of 3-4 eggs. You can have a complete meal for under 300 calories if you eat three large boiled eggs that contain less than 240 calories and a generous serving of vegetables.
Meanwhile, making omelet or frying eggs in oil or butter will add about 50-60 calories, that you might want to cut out. Eating eggs and vegetables in breakfast will make you consume fewer calories at lunch since eggs that are high in protein reduce your appetite and increase fullness.
Oats are one of the healthy diets you can eat while on a plan to lose weight. Oats are low in calories and high in protein and fibers that keep you feeling full for a longer time. Oats can also be considered an appetite suppressor, so if you eat oats at breakfast, you may eat fewer calories at lunch.
Meanwhile, studies show that around 40 gram of dry oats contains 148 calories, 5.5 grams of protein, and 3.8 grams of fiber. Fiber and protein have a significant effect on your hunger and appetite.
One study in 48 adults showed that taking oatmeal reduced hunger and calorie intake in almost all of them in the next meal.
10. Greek Yogurt
Greek yogurt is a low-calorie diet, which is an excellent source of protein. Eating Greek yogurt can help you curb cravings leading to fewer calorie intake and, ultimately, weight loss.
Usually, 150 gram serving of Greek yogurt contains 130 calories and 11 grams of protein. A study in 20 women resulted that high-protein yogurt snacks reduced appetite in them compared to other unhealthy snacks. What’ more, the women consumed 100 calories fewer at dinner than those who ate other snacks.
Moreover, another study in 15 women showed that eating Greek yogurt helped increase the feeling of fullness compared to other low-protein snacks. So, eating Greek yogurt in a snack can give you a better chance of weight loss.