If you are looking for the best low-calorie foods then this is the article for you.
In order to lose weight, like many people, you would have heard about a number of diet plans like the keto diet or intermittent fasting.
These diets are beneficial for your body, however, you need to consume such foods.
Thus, such a diet, that contains a low-calorie diet is great for losing those extra calories.
However, not all food items are equal.
Usually, low-calorie foods are those that contain fewer amounts of carns in them.
These are mostly fruits and vegetables, but they do not make you satisfied.
Proteins, fiber, and fats tend to be the most satisfying foods, while carbs leave you feeling hungry shortly after eating them because of the high water content.
The following are the 15 best low-calorie foods that you should incorporate into your diet.
Eggs have a number of nutrients, are low in calories but rich in vital nutrients for your body.
A single large egg contains almost 72 calories, 6 grams of protein, and a number of important vitamins and minerals.
Studies indicate that starting your day with a serving of eggs can reduce hunger and boost fullness.
In a study, women who ate eggs for breakfast instead of proteins had a greater feeling of fullness and also consumed 105 fewer calories later in a day.
Other studies indicate that a high-protein breakfast can help decrease snacking, slow the emptying of your stomach and reduce levels of ghrelin.
Ghrelin is a hormone responsible for making you hungry.
Popcorn is another low-calorie food that is high in fiber and is one of the most filling low-calorie snacks.
Although there are 31 calories in a cup of air-popped popcorns, it boasts 1.2 grams of fibers that is up to 5% of your daily fiber needs.
Not only popcorns slow down your digestive process to promote fullness, but it also helps to stabilize blood sugar levels.
Thus, preventing hunger and craving according to studies.
Additionally, it can help reduce your appetite and enhance the feeling of fullness more than other popular snacks.
In one study, people who consume 100 calories of popcorns feel full than those who eat 150 calories of potato chips.
However, it is important to note that all the benefits are applicable to air-popped popcorns.
Often termed as a superfood, chia seeds contain a high amount of protein, are sources of vitamin and fiber as well as few calories.
An ounce or 28 grams of chia seeds provides you 137 calories, 4.4 grams of proteins, and 10.6 grams of fiber.
Chia seeds are high in soluble fiber that absorbs liquid and swell in our stomach to promote a feeling of fullness.Research suggests that chia seeds absorb 10 to 12 times their weight in water, moving slowly through your digestive tract.
Thus, adding a serving of these to your daily diet can help curb cravings and reduce appetite.
Moreover, another study states that consuming chia seeds with yogurt helps to reduce hunger, less desire for sugary foods, and enhances the feelings of fullness.
Fish is high in proteins and heart-healthy food. 3 ounces of cod contains 15 grams of protein and less than 70 calories in it.
Research also suggests that increasing protein intake can help reduce your appetite and reduces the levels of ghrelin.
Interestingly, fish protein is beneficial for reducing hunger levels and appetite.
A comparison study of the effects of beef, chicken, and fish protein indicates that fish protein has a greater impact on feelings of fullness.
Thus, if you intend to cut your calorie consumption, you can eat lean fish such as cod, halibut.
Or consume high-calorie options like salmon, sardines, or mackerel.
Another low-calorie food is lean meat.
It can help reduce hunger and appetite between meals.
Lean meats like chicken, turkey, and low-fat cuts of red meat are low in calories, however, contain a large number of proteins.
For instance, 4 ounces of chicken breast contains about 185 calories and 35 grams of protein. Research suggests that if your diet is insufficient for proteins, then it can increase hunger and appetite.
While eating more proteins can help reduce your calorie intake and hunger levels.
In another study, people who eat a high-protein meal consume 12% less food by weight at dinner, than those who eat high-carbs.
Watermelon is rich in water content that helps to keep you hydrated and full while supplying a minimal number of calories.
A cup or 12 grams of watermelon contains 46 calories as well as essential micronutrients like vitamin A and C.
Thus, eating foods with a low-calorie density like watermelon shows an effect on your appetite as it makes you feel full and less hungry.
Also, foods with low-calorie density are linked to lower body weight and decrease calorie intake.
Legumes like beans, peas, and lentils are high in protein and fiber content which increases the feeling of fullness.
Moreover, 1 cup or 198 ounces of lentils provides you 230 calories as well as 15.6 grams of fiber and 18 grams of proteins.
many studies indicate that legumes have a powerful effect on hunger and appetite.
In a study, people who eat high-protein meals with beans and peas show increased signs of fullness.
They have a reduction in appetite and hunger than consuming high protein meals with veal.
Another study shows that people feel 31% more full after eating pulses than high carb meals of pasta and bread.
You might think that potatoes are unhealthy and harmful due to their high-fat content.
However, they can be a filling and nutritious part of your diet.
One medium-sized potato with skin contains 161 calories, however, it provides 4 grams of protein and fiber.
In fact, according to a study, boiled potatoes are most filling on the safety index, even 7 times higher than croissants.
Berries include strawberries, blueberries, raspberries, and blackberries are filled with vitamins, minerals, and antioxidants that help to optimize your health.
Their high fiber content also boosts weight loss and reduces hunger.
To understand it, consider the following example:
1 cup or 14 grams of blueberries contains 84 calories and is packed with 3.6 grams of fiber.
Moreover, berries are a great source of pectin, that is a type of dietary fiber that slows the emptying of the stomach.
They also increase the feeling of fullness according to different studies.
Another study indicates that an afternoon snack that contains 65 calories or berries decreases your calorie intake in a day.
It is a source of protein that can help reduce your cravings and promote weight loss.
Although the exact number may vary between different brands and flavors, a single serving of Greek yogurt provides you with 130 calories and 11 grams of protein.
According to a study, women who consume a high-protein yogurt snack observe low appetite than snacks like chocolate or crackers.
Not only, do they feel less hungry, but they also consume a low amount of calories.
Oats are one of the most beneficial foods.
They are not only low in calories but also high in proteins and fiber.
1/2 cup or 40 grams of a serving of dry oats contains 148 calories, however, contains 5.5 grams of proteins and 3.8 grams of fiber.
Both of these significantly affect your hunger and appetite.
A study indicates that eating oatmeal increases the feeling of fullness and reduces hunger and calorie intake at the next meal.
Leafy Green Vegetables
Leafy green vegetables like kale, spinach, collards, and few others have different properties that are perfect for weight loss.
They are low in calories and carbs and contains a lot of fiber.
Thus, eating green leafy vegetables is a great way to increase the volume of your meals without increasing the calories.
Different studies indicate that meals and diets with low energy density make you eat fewer calories overall.
Moreover, these are highly nutritious and rich in vitamins, antioxidants, and minerals including calcium which helps to lose and burn fat.
You might think that soup is a light and simple side dish, however, it can be very satisfying.
Research suggests that soups can be more filling than solid foods, even if they have the same ingredients.
For instance, in a study of 12 people, smooth soup slows down the emptying of your stomach and is more effective in promoting fullness.
Another study indicates that eating soup before a meal helps to decrease total calorie intake at lunch by 20%.
However, keep in mind that creamy soups can be high in calories, thus, you should opt for broth or stock-based soups.
Potential Side Effects of Low-Calorie Foods
Low-calorie foods can be sometimes dangerous for you, so talk to your doctor whether they are appropriate for you or not.
If your BMI is more than 30, such diets are safe to consume when you use them under proper medical supervision.
However, if you are overweight, but not obese, you can use such a diet if you have any medical condition and under supervision.
Moreover, if you are conceiving or breastfeeding, it is not recommended for you.
Adults or people above the age of 50 who use certain types of medications should also not use them to avoid any complications.
Some people may also report side effects like fatigue, constipation, nausea, and even diarrhea when they consume low-calorie food.
Gallstones are the most common side effect of these foods and diets.
Reducing your calorie intake does not mean you have to feel hungry between meals.
Eating different kinds of foods with proteins and fiber can help you fight cravings and decrease hunger to make you lose weight.
An active lifestyle and a meal plan that contains whole grains, fiber,s proteins, etc. are great for reducing weight and keep you satisfied throughout the day.