If you want to lose weight without starving yourself, this article will show you the most filling low-calorie foods to prevent hunger.
Hunger can stop you from reaching your weight goal. You may even have quit on a diet because of “being hungry all the time”.
The truth is weight loss is not just about maintaining a calorie deficit. You have to eat foods that will keep you full for long without adding many calories.
Luckily, the most filling low-calorie foods are also loaded with nutrients. They will help you lose weight while strengthening your immune system.
You won’t have to count calories if most of your calories come from the foods below. You will be able to eat as much as you want and still lose weight.
However, you need to learn how to cook healthy delicious meals. So if your cooking skills are not on point, pick up this cookbook now.
With that said, let us into the most filling low-calorie foods that will help you control hunger and lose weight.
The most filling low-calorie foods
Eggs are one of the most filling low-calorie foods. They also contain all the essential proteins and many nutrients.
According to research, eggs can increase fullness, reduce your calorie intake in the next meal, and stabilize your blood sugar levels.
In this study, researchers found that people lost 65 percent more weight in 8 weeks when they ate eggs for breakfast.
Eat boiled eggs to avoid the excess calories that come with other cooking methods like frying. One boiled egg contains 78 calories while a fried one has 90 calories.
By now, you probably know that eggs don’t raise cholesterol as previously thought. Research actually shows that eating eggs raise HDL (good) cholesterol.
2. Beans, Lentils, and Peas
Legumes such as beans, peas, and lentils can reduce hunger pangs without loading you up with calories. They are very filling and low in calories.
If you don’t usually eat legumes, avoid eating too much at the start. They can cause constipation and other digestive problems. Eat small amounts until your digestive system gets used to them.
3. Healthy Whole Grains
Whole grains such as barley, black rice, organic whole wheat, brown rice, and quinoa are rich in nutrients and low in calories. You won’t have to worry about excess calories if you combine whole grains with avocado and high protein foods like fish.
Research suggests that these foods release energy slowly without causing any sugar level spikes and consequently, keep you full for longer.
Salmon is dense in protein and healthy fats. These two macronutrients are very filling. You can get 2 grams of mono and polyunsaturated fats and 20 grams of protein from an 85-gram (3 oz.) salmon fillet.
Combined with veggies, salmon can keep your hunger pangs away without the extra calories. It is always advisable to buy wild-caught salmon since they are healthier than farmed ones.
Apples taste great and are of one the healthiest snacks around. Eating an apple a day can reduce hunger, thanks to their fiber content. Apples also contain pectin, a compound that improves satiety, according to research.
Additionally, apples can boost energy levels and stabilize blood sugar levels. Feel free to eat one apple between every meal. One medium-sized apple contains 95 calories.
You should also add grapefruit, pears, oranges, watermelon, and berries to your diet.
Vegetables are champions when it comes to low calories foods. They have lots of fiber, high water content, and contain very few calories.
Eating veggies in every meal can keep you full all day. You may also want to add veggies to smoothies, salads, and soups. Lastly, eating dark green veggies such as spinach can help prevent magnesium deficiency, which is very common.
7. Whey Protein
Research has shown that intake of whey protein can reduce calorie intake and increase satiety.
Drinking whey protein for breakfast can keep you full all day. To avoid excess calories, take whey protein with water. Don’t mix it with fruit juice or other high-calorie drinks.
Note that overconsuming whey protein has negative side effects.
8. Fermented Foods
Fermented foods such as kimchi and sauerkraut are rich in probiotics that enhance gut health and digestion.
While these may not ultimately make you feel full, they enhance your overall digestive health and can help in the attainment of your weight loss goals.
Water has zero calories and it can keep you full. Studies show that people eat less when they increase water intake.
Sometimes, we confuse thirst for hunger. Drinking water regularly throughout the day can help keep you full and reduce the craving for snacks.
If you find plain water boring, try these clean drinks.
Oatmeal helps to suppress hunger because it is a complex carb with a low glycemic index.
Carbs with a low GI are digested slowly and release energy gradually into the bloodstream for a longer period. Additionally, oatmeal inhibits the secretion of the hunger hormone ghrelin.
Flaxseeds are rich in soluble fiber, protein, and essential fatty acids, making them an ideal satiety-enhancing ingredient to complement your salad, smoothie or yogurt.
Whether whole or ground, flaxseeds can help you stay energetic and full, long after eating.
Popular among vegans as a potent protein source, tofu is rich in genistein, an isoflavone known to lower appetite and food intake. You might want to try this Asian delicacy in your next meal.
13. Sweet Potatoes
Sweet potatoes are rich in fiber, vitamin A and C, and resistant starch. It’s not just the fiber in sweet potatoes that will prevent hunger, resistant starch slows digestion, which as a result increases fullness.
Diabetics and pre-diabetics can benefit from adding sweet potatoes to their diet. Studies show that sweet potatoes can improve insulin sensitivity.
14. Air-popped popcorn
Not all popcorn is unhealthy. It just depends on how you pop it. Air-popped popcorn contains only 30 calories per cup. Plus it contains fiber and antioxidants.
Snack on air-popped popcorn if you want to control hunger without adding calories. Stay away from oil-popped popcorn, one cup contains 55 calories.
Avocados are high in heart-healthy monounsaturated fat and fiber. They can help suppress your appetite when eaten in moderation.
According to one study, eating half an avocado at lunch reduces your calorie consumption and increases your satiety for the rest of the day.
I may also note that avocado is rich in antioxidants that can fight inflammation. Add avocados to main meals, salads, and smoothies
Nuts and derivatives of nuts such as nut butter are rich in protein, healthy fats, fiber, and many other nutrients. Because they are rich in protein and fats, nuts are the perfect snack to keep you full.
You can try almond butter, which is rich in fiber and calcium if you want a healthy fuel between meals. However, portion control is important when eating nuts because they are high in calories.
Eating the most filling low-calorie foods can make it easier for you to control hunger. This will be a huge accomplishment toward achieving your weight goal since hunger is what stops most people from losing weight.
Gradually add these foods to your diet as you eliminate the high-calorie foods. Lastly, avoid using too much cooking oil. As we have seen with popcorns, oil adds many calories to foods.
From your experience, which is the most filling low-calorie food?