one of the hardest aspects of weight loss is cutting calories. Many low-calorie foods can leave you feeling hungry and unsatisfied between meals, making it much more attractive to overeat and indulge. Fortunately, there are many healthy foods that are not as filling and are low in calories. Here are 10 low-calorie foods that are surprisingly satisfying and will make you want to replenish your home and office with a refrigerator.
1. Greek Yogurt
Greek yogurt is an excellent source of protein, which can help curb your appetite and promote weight loss. Although exact numbers vary between brands and flavors, a 2/3 cup (150 grams) serving of Greek yogurt typically contains about 130 calories and 11 grams of protein. like high-protein yogurt, snack appetite is affected when compared to unhealthy high-fat snacks such as chocolate or crackers. arousal in healthy women.)) Not only did the women who ate yogurt experience less hunger, but they also consumed 20 fewer calories at lunch than those who ate crackers or chocolate. Meanwhile, in another study in 100 women, high-protein Greek yogurt helped reduce appetite and increase satiety compared to low-protein snacks. in healthy women
2. Berries
Berries — strawberries, blueberries, raspberries, and blackberries — are loaded with vitamins, minerals, and antioxidants that can optimize your health. Their high fiber content also promotes weight loss and reduces hunger. For example, 1 cup (148 grams) of blueberries supplies only 84 calories, but packs 3.6 grams of fiber. ((Self Nutrition Data: Raw Blueberries)) Berries are also a great source of pectin, a type of fiber that has been shown to slow stomach emptying. and enhances satiety in human and animal studies.((J In Me Sat Inside. : The effect of pectin on satiety in healthy US Army adults.)) It can also help reduce calorie intake to lose weight. One study noted that a 65-calorie snack of berries reduced calorie intake later in the day compared to a 65-calorie confectionery snack.
3. Eggs
Eggs are highly nutritious as they are low in calories but rich in many vital nutrients. One large egg has about 72 calories, 6 grams of protein, and a wide range of important vitamins and minerals. completeness. In a study of 30 women, those who ate eggs for breakfast instead of a bagel experienced greater satiety and 105 fewer calories throughout the day. )
4. Chia seeds
Often touted as a serious superfood, chia seeds pack a high amount of protein and fiber into a low calorie count. In a 1 ounce (28 gram) serving of chia seeds, there are 137 calories, 4.4 grams of protein and a whopping 10,6 grams of fiber.((Self Nutrition Data: Seeds, Chia Seeds, Dried)) Chia seeds are especially high in soluble fiber, a type of fiber which absorbs liquid and swells in the stomach to create a feeling of satiety. In fact, some research notes that chia seeds can absorb 10-12 times their weight in water, moving slowly through the intestinal tract to keep you feeling full.((J Nutrition Sci Tech: Nutritional and Healing Perspectives of Chia (sage spanish l.): review)) Adding a serving or two of chia seeds to your daily diet can curb your appetite and reduce appetite.
5. Fish
Fish is rich in protein and healthy fats. For example, a 3 ounce (85 gram) serving of cod contains over 15 grams of protein and up to 70 calories. Research indicates that increasing protein intake may reduce appetite and lower levels of ghrelin, a hormone that stimulates hunger. . One study evaluating the effects of beef, chicken, and fish proteins found that fish protein had the greatest effect on satiety. cut your calorie intake even further, opt for lean fish such as cod, flounder, halibut or single higher calorie options like salmon, sardines or mackerel.
6. Curd
Cottage cheese is an excellent source of protein and a great snack for those looking to lose weight. One cup (226 grams) of low-fat cottage cheese packs about 28 grams of protein and only 163 calories.((Self Nutritional Information: Cottage Cheese)) Multiple studies have shown that increasing your protein intake from foods such as cottage cheese can decrease appetite and hunger.((I J Inner Wedge. : The effect of a high-protein breakfast on the postprandial ghrelin response.)) Moreover, he found that cottage cheese and eggs had the same effect on fatness in 30 healthy adults. on differences in kinetics after a meal.))
7. Lean Meat
Lean meat can effectively reduce hunger and appetite between meals. Lean meats like chicken, turkey and lean cuts of red meat are low in calories but loaded with protein. For example, 4 ounces (112 grams) of boiled chicken breast contains about 185 calories and 35 grams of protein. Studies show that insufficient protein intake can increase hunger and appetite, while eating more protein can reduce calorie intake and hunger levels. ((Int J Obes. : Effects of a protein meal (meat) and a carbohydrate meal (vegetarian) on satiety as measured by automated computerized monitoring of subsequent meals, eating motivation and eating habits.)) People who ate more protein foods, including meat, consumed 12% less weight at dinner than those who ate high-carbohydrate, lean meals.
8. Legumes
Due to their high protein and fiber content, legumes such as beans, peas and lentils can be incredibly filling. One cup (198 grams) of cooked lentils contains about 230 calories, as well as 15.6 grams of fiber and about 18 grams of protein. ((Self Nutrition Data: Lentils)) Legumes have a powerful effect on hunger and appetite. One study in 43 young men noted that high-protein meals with beans and peas increased satiety and decreased appetite and hunger with higher-protein meals with veal and pork. ((Nutrition nutritive: Meals based on vegetable protein sources (beans and peas) are more filling than meals made from animal sources of protein (veal and pork) - a randomized cross-feeding test study)) Another commentary from nine studies reported that people felt 31% more full of impulses after meals, such as legumes, compared to high-carb meals made from pasta and bread.((Obesity (Silver Spring). : Biologically active impulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials.))
9. Watermelon
Watermelon has a high water content to keep you hydrated and full with minimal calories. One cup (152 grams) of diced watermelon provides 46 calories in addition to a wealth of essential micronutrients such as vitamins A and C (44). like watermelon, it has been shown to have a similar effect on feelings of satiety and hunger compared to the calorie density of foods.((Nutrient: relationship between dietary energy density and changes in body weight in obese adults)) Plus, low-calorie foods were associated with lower body weight and reduced calorie intake.
10. Broccoli
When it comes to diet, broccoli is a star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber. Raw broccoli contains almost 90% water, 7% carbohydrates, 3% protein, and almost no fat, providing only 31 calories per cup (91 grams).((App for all your needs: broccoli 101 nutrition facts and health benefits)) It's easy to see why broccoli is always the star of every diet. Broccoli is not only low in calories, but it's also packed with micronutrients. A cup of cooked broccoli contains as much vitamin C as an orange and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium and zinc. It also contains fibers.
Bottom Line
Cutting calories doesn't mean you have to constantly feel hungry or unsatisfied between meals. Eating a variety of nutritious foods with lots of protein and fiber can fight cravings and reduce your appetite to make weight loss easier than ever. Paired with an active lifestyle and a well-balanced diet, these low-calorie foods can keep you feeling satisfied throughout the day.
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