Berries — including strawberries, blueberries, blackberries, and raspberries — are loaded with vitamins, minerals, and antioxidants that can optimize your health. They are high in fiber and pectin, which slow the emptying of your stomach and promote feelings of fullness. Now universal in supermarkets year-round, berries are not only light in calories and high in fat-fighting fiber, but they also supply a punch of vitamin C. Light in calories, they’re loaded with fiber. By slowing down digestion, a high-fiber diet is essential to helping you feel full, and a primary reason why roughage has been shown to contribute to shedding body fat.
Oats can be an amazing addition to a healthy weight loss diet. They’re not only low in calories but also high in protein and fiber that keep you feeling full for a longer period. A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and appetite. They work to reduce hunger and improve appetite control. Oats absorb a lot of water and are loaded with fiber, both of which make it an excellent food to stave off those hunger pangs while using very few calories to do so. Oats are a perfect way to start the day.
Clear beef, chicken, miso, seafood, or vegetable soup is a dieter’s secret weapon, nourishing and filling your body for almost zero calories, especially if you toss in leafy greens and lean meat. Soup is the ultimate “high volume food,” meaning you can eat large amounts for very few calories and still feel full. It all comes down to calories per bite, or in this case, slurp. Though soup is often set aside as little more than a light and simple side dish, it can be very satisfying. Opt for a lighter broth- or stock-based soup to reduce calories and increase fullness. Some soups can be low in calories and slow the emptying of your stomach while reducing total calorie intake.
Legumes are rich in protein and fiber content, legumes such as beans, peas, and lentils can be incredibly filling. Few foods deliver as much nutritional bang for your buck as legumes. Not only are they stingy when it comes to calories, but legumes also supply plenty of muscle-sculpting protein, core-carving fiber, and a laundry list of vitamins and minerals. And they’re budget-friendly, too! They are a quick way to add low-calorie plant protein and fiber to your diet. The protein and fiber results in a slow burn of the complex carbs found in the legume for sustained energy and satiety levels.
Eggs are packed with protein and make a superb low-calorie breakfast choice. Eggs are extremely rich in nutrients, as they’re low in calories but rich in many vital nutrients. A single large egg has approximately 72 calories, 6 grams of protein and a wide range of important vitamins and minerals.
Greek yogurt is rich in protein and linked to less hunger, subdued calorie intake and increased the feeling of fullness. Fat-free yogurt is a great way to add quality protein and beneficial bacteria called probiotics to your daily menu without the added calories found in full-fat or sweetened varieties. A 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein. Beyond power to boost your immune and digestive health, probiotics might even be an ally in the battle of the bulge!
Mushrooms are incredibly low cal and diverse. White button, Portobello, shiitake, and Maitake are just a few of the varieties you will find in your market. Fortunately, just about all mushrooms are a good source of some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber. Also, mushrooms are good sources of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper, and selenium.
Popcorn is rich in fiber, which can slow your digestion and stabilize blood sugar. It also reduces hunger and promotes satisfaction better than other snacks. There are only 31 calories in 1 cup (8 grams) of air-popped popcorn, it boasts 1.2 grams of dietary fiber — up to 5% of your daily fiber needs. When it comes to a low-calorie snack choice, air-popped popcorn is a definite waistline-friendly option. Since popcorn contains a lot of volumes, it can fill you up on fewer calories than most snack foods.
Potatoes are often dropped as unhealthy and harmful due to their association with high-fat french fries and potato chips. Potatoes are indeed higher in carbohydrates than many other root vegetables, they also avoid hunger for longer and are packed with vitamins. Steam or roast them in the oven with the skin, and you have a delicious, energy-giving snack. One medium baked potato with the skin contains 161 calories but provides 4 grams each of protein and fiber as well.
10. Lean Meat
Lean meats are rich in protein, which can reduce calorie intake and hunger. Lean meat can efficiently reduce hunger and appetite between meals. Lean meats like turkey, chicken, and low-fat cuts of red meat are low in calories but loaded with protein. For instance, 4 ounces (112 grams) of cooked chicken breast contains about 185 calories and 35 grams of protein. Insufficient protein intake could increase hunger and appetite while eating more protein can reduce calorie intake and hunger levels.
One of the most taxing aspects of weight loss is cutting back on calories. Many low-calorie foods can leave you feeling hungry and unsatiated between meals, making it much more tempting to overeat and indulge. Low-calorie doesn’t have to mean low on nutrients or flavor. So, fill your fridge with these healthy, calorie-friendly foods that support your health goals and weight-loss efforts!