Low-Calorie Foods That Can Help You Lose Weight Quickly

Cutting back on your calorie intake is one of the most difficult components of weight loss. Many low-calorie foods leave you hungry and unsatisfied in between meals, making it much easier to overeat and indulge.

Thankfully, there are many healthful foods that are both satisfying and low in calories.

Here are ten low-calorie dishes that are surprisingly full and will aid in your weight-loss efforts.

 Greek Yogurt 

Greek yoghurt is a high-protein food that can help you lose weight and control your appetite.

A 2/3-cup (150-gram) portion of Greek yoghurt normally delivers about 130 calories and 11 grams of protein, however the exact figures vary by brand and flavor.

A study of 20 women looked at how a high-protein yoghurt snack compared to unhealthy high-fat snacks like chocolate or crackers affects hunger.

 Women who ate yoghurt not only felt less hungry, but they also ate 100 less calories at dinner than those who ate crackers or chocolate.

Meanwhile, when compared to lower-protein snacks, high-protein Greek yoghurt helped reduce hunger and boost feelings of fullness in a trial of 15 women.

Berry

Berries, such as strawberries, blueberries, raspberries, and blackberries, are high in vitamins, minerals, and antioxidants that can help you live a healthier life. Their high fiber content aids weight loss and hunger suppression. 1 cup (148 grams) of blueberries, for example, has only 84 calories but 3.6 grams of fiber. [4]

Berries are particularly high in pectin, a kind of dietary fiber that has been demonstrated in human and animal studies to decrease stomach emptying and boost feelings of fullness.

 This could also improve weight loss by reducing calorie consumption.

When compared to a 65-calorie confectionary snack, a 65-calorie afternoon snack of berries reduced calorie intake later in the day, according to one study.

  Egg

Eggs are one of the finest low-calorie foods since they are incredibly nutrient-dense and high in many essential elements. A single big egg has about 72 calories, 6 grams of protein, and a variety of essential vitamins and minerals. [7]

According to studies, eating a dish of eggs first thing in the morning can help you feel less hungry and more satisfied. In a study of 30 women, those who ate eggs instead of a bagel for breakfast felt more satisfied and consumed 105 fewer calories later in the day.

Chia Seeds

Chia seeds, recognized as a true superfood, pack a lot of protein and fiber into a small quantity of calories. Chia seeds provide 137 calories, 4.4 grams of protein, and a whopping 10.6 grams of fiber in a 1-ounce (28-gram) serving.

Chia seeds are particularly high in soluble fiber, which absorbs liquid and expands in your stomach to give you a feeling of fullness. According to some studies, chia seeds can absorb 10 to 12 times their weight in water, travelling slowly through your digestive tract to keep you feeling satisfied. Adding a serving or two of chia seeds to your regular diet will help you control your appetite and manage your cravings.

 Eat fish

Fish is high in protein and omega-3 fatty acids, which are good for your heart. A 3-ounce (85-gram) serving of cod, for example, has nearly 15 grams of protein and only 70 calories.

According to research, boosting protein intake can reduce appetite and ghrelin levels, the hormone that increases hunger.

  Furthermore, fish protein may be particularly helpful in lowering hunger and appetite.

Fish protein had the largest impact on sensations of fullness in one study comparing the impacts of beef, chicken, and fish protein.

Choose lean fish like cod, flounder, halibut, or sole over higher-calorie options like salmon, sardines, or mackerel to further reduce calorie consumption.

Cottage Cheese

Cottage cheese is a good source of protein and a good snack for people who are trying to reduce weight. Low-fat cottage cheese has 28 grams of protein and only 163 calories per cup (226 grams). [13]

Increasing your protein intake from low-calorie meals like cottage cheese has been shown in multiple studies to reduce appetite and hunger.

In addition, cottage cheese and eggs were found to have similar effects on fullness in 30 healthy adults.

 Meat 

Between meals, lean meat can effectively lower hunger and appetite.

Low-calorie, high-protein lean meats include chicken, turkey, and low-fat cuts of red meat. Cooked chicken breast, for example, contains roughly 185 calories and 35 grams of protein in 4 ounces (112 grams).

Inadequate protein consumption, according to research, can increase hunger and appetite, but eating more protein can reduce calorie intake and hunger levels.

  At dinner, people who ate a high-protein, meat-containing meal consumed 12 percent less food by weight than those who ate a high-carb, meat-free meal.

 Vegetables

Legumes like beans, peas, and lentils are low-calorie foods that may be exceptionally full due to their high protein and fiber content. Cooked lentils give roughly 230 calories per cup (198 grams), as well as 15.6 grams of fiber and nearly 18 grams of protein.

Legumes have a strong effect on appetite and hunger. A high-protein lunch with beans and peas increased feelings of fullness and lowered appetite and hunger more than a high-protein meal with veal and pork, according to a study of 43 young men.

Another assessment of nine research found that eating pulses, a type of legume, made participants feel 31% fuller than high-carb meals like pasta and bread.

Watermelon 

Watermelon has a lot of water, so it keeps you hydrated and full while only providing a few calories. A cup of diced watermelon (152 grams) contains 46 calories and a variety of key micronutrients like vitamins A and C. [

When compared to high-calorie-density foods, low-calorie-density foods, such as watermelon, have been demonstrated to have similar effects on sensations of fullness and hunger.

Furthermore, meals having a lower calorie density have been associated to a reduction in body weight and calorie consumption.

Broccoli 

 Broccoli is an all-star meal when it comes to dieting, with numerous health benefits. Broccoli is low in calories but high in critical vitamins and minerals, as well as fiber.

 Raw broccoli comprises about 90% water, 7% carbohydrates, 3% protein, and essentially no fat, with only 31 calories per cup (91 grams).

  It's understandable why broccoli is the hero of every diet.

Broccoli not only has a low calorie count, but it's also high in micronutrients. A cup of cooked broccoli has the same amount of vitamin C as an orange and is high in beta-carotene. Vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc are also found in broccoli. It also contains fiber.

Final Thoughts

 Cutting calories doesn't have to mean you'll be hungry or unsatisfied in between meals.

 Eating a wide variety of satisfying foods high in protein and fiber will help you lose weight faster than ever before by reducing hunger and fighting cravings.

 These low-calorie items, when combined with an active lifestyle and a well-balanced diet, can keep you feeling full all day.