When planning to loss weight, the most important challenge is lowering the calories without feeling hungry and unfulfilled between meals. This feeling tempts you to overeat and gain weight.
Cutting back on calories is possible when you consider filling low calorie foods. Fortunately plenty of such foods are available which helps you to cut calories with out starving.
Here are 12 such low calorie foods that are surprisingly filling.
1. Oats Meal
The first low calorie food you should consider is an Oat meal. Oats are low in calories but rich in fiber and protein content that keep you feeling full.
1/2-cup (about 40-gram) of dry oats has about 148 calories with 5.5 grams of protein and 3.8 grams of fiber.
Studies have shown that eating oat meal improves feelings of fullness, reduces hunger and calorie intake at the next meal.
Watermelon is another cheapest but one of the best low calorie food you can consider for a filling diet.
The high water content keeps you hydrated, makes you feel full while providing you with a minimal number of calories.
Watermelon is also a good dietary source of antioxidant lycopene and amino acid citrulline. In addition its a good source of vitamin C, contains potassium, copper, vitamin B5, and vitamin A.
100 gm of watermelon consists 91% water, provides 30 calories, with 0.6 grams proteins, 7.6 grams of carbs, 6.2 grams of sugar, 0.4 grams of fiber and 0.2 grams of fat.
3. Beans & Legumes
Beans, peas and legumes are rich in protein and fiber and can be incredibly filling.
You can add them to salads, pasta dish or in soups.
3.5 ounces (100 grams) of boiled kidney beens provides you with 127 calories, 8.7 grams proteins, 22.8 grams of carbs, 0.3 grams of sugars, 6.4 grams of fiber and 0.5 grams of fat.
A review of several studies indicates that beans, peas, chickpeas and lentils are 31% more filling than pasta and bread.
4. Cottage cheese
Studies have reported that cottage cheese effect on fullness is comparable and similar to that of eggs.
This is a good source of protein and increasing your protein intake can lower your appetite and hunger levels. Substituting cottage cheese for other foods in your diet helps you to cut on calories and fat, and promotes healthy weight loss.
100 gm of cottage cheese provides you with 98 calories. Its also a good source of calcium, which helps in preventing osteoporosis.
Sea foods in general are considered to be a low calorie food when compared to other protein-rich foods such as meat and poultry.
3 ounce of cooked fish contains provides 100 (lean or low fat fish like cod, sole, flounder) to 200 (fattier fishes like mackerel, herring, salmon) calories.
The lower calories but with adequate protein that helps to meet your daily protein needs, makes fish a good choice for diets designed to help you lose or maintain an ideal weight.
Eggs are highly nutritious and one among the healthiest foods on the planet.
Eggs contain all nine essential amino acids for humans (which the human body cannot produce itself) and is hence considered to be the complete protein.
Eggs are also high on the satiety index, which means they help you feel full.
In a study published in International Journal of Obesity, it was found that people who include eggs in their breakfast enhances weight loss, when combined with an energy-deficit diet. The study also recommends inclusion of eggs in a weight management program.
Berry fruits like strawberries, blueberries, raspberries and blackberries are some of the healthiest foods which are low calorie foods but high in fiber, vitamin C and antioxidants.
100gms of Blueberries provides you 57 calories with 0 cholesterol and 0.7gms of proteins.
The rich fiber and pectin contents of berries, slow down the stomach emptying – promote feelings of fullness and reduces your food uptake.
Being most of their weight is due to water content, mushrooms are one of best low calorie food.
100 grams of mushrooms adds only 25 calories.
Grilled or roasted, its up to your decision on how to include mushrooms in your menu.
Popcorn should be the first low calorie food on this list with highest filling effect. But I am pushing it to the bottom because of the addiction it creates; especially for me 🙂
1 cup / 8 grams of air-popped popcorn, provides you with only 31 calories but with 1.2 grams of dietary fiber which meets up to 5% of your daily fiber needs!! Because of this high fiber content, it also lowers the stomach emptying time reducing your appetite and creating a feeling of fullness.
But popcorn can be dangerous!!. When you buy popcorn prepared with a lot of unhealthy fats, artificial flavorings, chocolates, cheese with added salt or sugar etc. they increases the calorie content.
Selecting your menu for weight reduction should be careful. Rather than starving and remaining hungry, include these low calorie foods which are highly filling in your menu.
Remember, feeling hungry or unsatisfied between meals can make you eat more!
Want to suggest more food items? Post them as comments below.
Have a healthy weight losing!