When weight loss comes in mind the most challenging part is to cut back on calories. It’s very important to opt for healthy foods which are not only filling but also healthy. The reason to choose low calorie foods is that the foods leave us satiated and delays hunger pangs. There are many foods available which are actually filling and low in calories. When low calorie foods leaves us satiated we do not opt for high calorie foods and refuse the attempt to overeat.
Low calorie foods for weight loss.
Oats:
When it comes to weight loss oats are the most common preferred foods that are opted. They are quite filling to the stomach and helps in weight loss. They are low in calories but high in protein and Fibre which helps in keeping us full for long.
Half a serving of oats approximately 40 grams gives about 148 calories, 5.5 grams of protein and 3.8 grams of Fibre in it. Oats helps in reducing the hunger and leaves us satiated for longer periods of time and controls appetite at the same time.
Greek Yogurt:
Greek yoghurt is a good source of protein and helps us to fight with cravings and aids in weight loss. On an average basis 150 grams of yoghurt gives about 130 calories and 11 grams of protein.
When a study was conducted in which 100 women were involved who were on high protein yoghurt snack and those who ate unhealthy high fat snacks. The results were the women who ate Greek Yoghurt experienced less hunger and also consumed 100 calories less than average than who were on high fat snacks. This states that Greek Yoghurt leaves us satiated and delays hunger.
Berries:
Whether it could be any kind of berries such as strawberries, blueberries, raspberries or black berries they are loaded with vitamins and minerals. The antioxidant level is quite high which can help in health optimization. Berries helps in keeping us full due to their high Fibre content and helps in weight loss.
A cup of blueberries approximately 148 grams yields 84 calories and 3.6 grams of Fibre. Pectin is a type of dietary Fibre found in veggies which helps in slowing down stomach emptying and helps in increasing the feeling of fullness to the stomach. This cuts down the calorie consumption and helps in weight loss.
Eggs:
Eggs are low in calories but also it contains many vital nutrients and they are nutrient dense. A large egg can give about 72 calories, 6 grams of protein and 6 grams of fat as well. Apart from this they are rich in many other vitamins and minerals. Eggs can delay the process of hunger and promotes the feeling of fullness to the stomach.
They are a great source of high quality protein which can be chosen at breakfast to feel full for rest of the day. The delayed stomach emptying can also reduce the level of hormone called ghrelin which is responsible for hunger. They are low in calories too.
Popcorn:
It sounds a simple snack but this simple snack tops the list of low calorie filling foods. Popcorn is high in Fibre which can meet the daily Fibre intake. 1 cup of Popcorn which are 8 grams gives only about 31 calories and 1.2 grams of dietary Fibre. The role of Fibre is to keeps us full for long and promotes the feeling of fullness which prevents hunger and cravings.
When popcorn is eaten we do not crave for other foods for long because they keeps us full by reducing our appetite to reach other unhealthy foods.
Chia Seeds:
Chia seeds are regarded as superfood which are packed with high amounts of protein and Fibre. They are often low in calories too. A handful of chia seeds approximately 28 grams contains about 137 calories, 4.5 grams of protein and 10.6 grams of Fibre in it.
Chia seeds are high in Fibre especially the soluble Fibre which promotes the feeling of fullness to the stomach when absorbed in the stomach. According to the research chia seeds can swell up by absorbing the water up to 10 to 12 times. This way it moves slowly in the digestive tract which helps in keeping our stomach full for long. Chia seeds also helps in curbing hunger and decreases the desire for sugary foods too.
Fish:
Fish is known for high quality proteins and healthy fats. 100 grams of fish for instance gives about 150 calories and 25.5 grams of protein. Protein has in keeping the person full for longer periods of time and reduce the desire to overfill the stomach. When protein is consumed a hormone named Ghrelin is decreased which has a role in stimulating hunger.
One of the greatest impact which proteins leave on body is to increase the feeling of fullness. Calorie consumption can be greatly reduced by opting for protein rich foods.
Cottage Cheese:
Cottage cheese is also a great source of protein and acts as a easy food which helps in weight loss. 100 grams of cottage cheese gives an approximate of 100 calories and 10 grams of protein. According to many studies when protein intake is opted from cottage cheese the appetite decreases and at the same time hunger levels too.
Protein promotes the feeling of fullness for longer time because it takes times to get digested slowly in the stomach.
Potatoes:
Potatoes have a bad reputation of weight gain and is not considered when anyone is considering for weight loss. Well, this is not true because potatoes are more filling and an important part of nutritious meal. Instead of choosing potatoes in fried form one can choose potatoes in a more healthier form by baking them. One medium size baked potato contains about 160 calories and 4 grams of protein and Fibre in it.
On a scale of satiety index potatoes are ranked more filling with a ranking of 323. Potato protease inhibitors are the compounds which are responsible for providing filling effects of potatoes. They also does decrease the food intake and boosts the fullness of stomach.
Lean Meat:
Lean meats of chicken, turkey and low fats cuts of red meats are eventually low in calories but full of protein. They are best known for efficiently reducing the hunger and appetite between the meals. For example 112 grams of chicken breast contains about 185 calories and 35 grams of protein.
When a person is trying to lose weight protein must be consumed in the diet because it help in cutting the calorie consumption and decreases hunger levels too. One the other hand if enough protein is not consumed it will be difficult to control the appetite and reduce the hunger levels.
Legumes:
Legumes such as beans, peas and Lentils in any form are well known for the their high protein and Fibre content. 100 grams of cooked Lentils provide for about 102 calories and 6.6 grams of protein. According to many studies it was proved that Lentils have a powerful effect in controlling hunger and appetite.
In a study where consuming pulses where compared with meats it was showed that beans and pulses provides more satiety and fullness than meats. In another review it was shown that people felt more 30% full when consumed protein meal than who consumed high carbohydrates food like breads and pastas.
Watermelon:
We all know that watermelon is full of water and promotes feeling of fullness with supplying minimal calories. Nearly 150 grams of watermelon gives about 45 calories. It is also rich in other essential micronutrients such as vitamin A and Vitamin C. Watermelon is one among of the low calorie density food and promotes feeling of fullness than high calories foods.
Also low calorie foods decreases the water content of the body by decreasing the calorie intake.
Soups:
They are often ignored considering them light and very simple. But they can be more filling because it helps to keep us satisfied and leaves us full. When soups are consumed prior to the meals they can help in decreasing the calorie intake. Creamy soups should be avoided because they can pile up on calories. Simple stock or light broth soups promotes the feeling of fullness and reduces calorie burden.
