Low Calorie Food Options that are Surprisingly Filling


A piece of cake and a cup of coffee

One of the most challenging aspects of weight loss is cutting back on calories. Many low-calorie foods can leave you feeling hungry and unfulfilled between meals, making it much more tempting to overeat and indulge. Fortunately, plenty of healthy foods exist that are both filling and low in calories. Here are a few low-calorie foods that are surprisingly filling.

1. Oats

A cake with fruit on a plate

Oats can be an excellent addition to a healthy weight loss diet. They’re not only low in calories but also high in protein and fiber that keep you feeling full.

Oats, which are high in fiber and protein, work to reduce hunger, increase feelings of fullness and improve appetite control.

2. Greek Yogurt

A bowl of fruit on a plate

Greek yogurt is a great source of protein that can help curb cravings and promote weight loss. Greek yogurt is high in protein and linked to less hunger, subdued calorie intake and increased feelings of fullness.

3. Soup

Though soup is often dismissed as little more than a light and simple side dish, it can be very satisfying. In fact, some research suggests that soups may be more filling than solid foods — even if they have the same ingredients. Certain types of soup can be low in calories and slow the emptying of your stomach while reducing total calorie intake.

4. Berries

Berries — including strawberries, blueberries, raspberries and blackberries — are loaded with vitamins, minerals and antioxidants that can optimize your health. Their high fiber content also boosts weight loss and reduces hunger. Berries are high in fiber and pectin, which slow the emptying of your stomach and promote feelings of fullness.

5. Eggs

Eggs are extremely nutrient-dense, as they’re low in calories but rich in many vital nutrients. Eggs are packed with protein and make a superb low-calorie breakfast choice.

6. Popcorn

Thanks to its high fiber content, popcorn tops the charts as one of the most filling low-calorie snacks. Though there are only 31 calories in 1 cup (8 grams) of air-popped popcorn, it boasts 1.2 grams of dietary fiber — up to 5% of your daily fiber needs. Additionally, popcorn can help reduce appetite and enhance feelings of fullness more than many other popular snack foods. However, keep in mind that these benefits apply to air-popped popcorn. Many ready-made varieties are prepared with a lot of unhealthy fats, artificial flavorings and added salt or sugar, which greatly increases the calorie content. Popcorn is high in fiber, which can slow your digestion and stabilize blood sugar. It also reduces hunger and promotes satisfaction better than other snacks.

7. Chia Seeds

Often hailed as a serious superfood, chia seeds pack a high amount of protein and fiber into a low number of calories. Adding a serving or two of chia seeds to your daily diet can curb cravings and reduce appetite. Chia seeds are loaded with soluble fiber, which can keep you feeling full throughout the day.

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