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 exists that are both filling and low in calories. Here are some low-calorie foods that are surprisingly filling.
Oats
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.
Greek Yogurt
Greek yogurt is a great source of protein that can help curb cravings and promote weight loss.
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.
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.
Eggs
Eggs are extremely nutrient-dense, as they’re low in calories but rich in many vital nutrients.
Popcorn
Thanks to its high fiber content, popcorn tops the charts as one of the most filling low-calorie snacks.
Additionally, popcorn can help reduce appetite and enhance feelings of fullness more than many other popular snack foods.
Chia Seeds
Often hailed as a serious superfood, chia seeds pack a high amount of protein and fiber into a low number of calories.
Chia seeds are especially high in soluble fiber, a type of fiber that absorbs liquid and swells in your stomach to promote feelings of fullness
Fish
Fish is rich in protein and heart-healthy fats. One study evaluating the effects of beef, chicken, and fish protein showed that fish protein had the greatest impact on feelings of fullness.
Cottage Cheese
Cottage cheese is a great source of protein and an excellent snack for those looking to lose weight. Multiple studies demonstrate that upping your protein intake from foods like cottage cheese can decrease appetite and hunger levels.
Some research also suggests that eating protein can slow the emptying of your stomach to prolong feelings of fullness. What’s more, one study even found that cottage cheese and eggs had similar effects on fullness in 30 healthy adults.
Potatoes
Potatoes are often dismissed as unhealthy and harmful due to their association with high-fat french fries and potato chips.
However, the truth is that potatoes can be a filling and nutritious part of a healthy diet.
In fact, a study evaluating the effects of certain foods on satiety — or fullness — ranked boiled potatoes as the most filling, with a score of 323 on the satiety index — nearly seven times higher than croissants.
Animal and human studies indicate that the filling effects of potatoes may involve potato protease inhibitors, which are compounds that can reduce appetite and decrease food intake to boost fullness.
