arrive at a weightloss The goal looks different for everyone, and what works for one person may not work as well for another. And because there’s no single way to lose weight, it can be frustrating to find the most effective plan for you. No matter what diet you follow, low-calorie foods that fill you up and help you stay full can be helpful.
You should aim to achieve a certain level of satisfaction without having to eat high-calorie foods if you’re trying to lose weight, he says. emily martorano, RDN, CDN, New York-based nutritionist. “To have low calorie foods that still contain the nutrients to provide energy and satiety, this can help people lose or maintain weight,” she says. “For people who eat a lot, which means they like to eat larger portions, low-calorie foods will allow them to eat a larger portion without negatively affecting their weight.”
For your information, the most satiating foods contain a mix of protein, fiber, and fat, according to Martorano. These foods will keep you full and energized throughout the day. In other words, you don’t have to worry about that midday crash. Since these foods are high in nutrients, you’re also more likely to find them more satiating than something with more carbohydrates.
Keep in mind that even if you’re prioritizing low-calorie foods, portion control it still matters. While some prefer calculate your calories to the t-shirt, Jacqui Brockmann, RD, CDN, CLT, points out that it is not really necessary. “Everyone requires a different number of calories to meet their body’s energy needs. You don’t need to measure portion sizes, but it’s helpful to pay attention to your level of hunger before meals and your level of fullness during and after meals,” she explains. “Keeping these two different feelings in mind is important to help determine how much food you need during mealtime.”
Now that you have all the important information, here are 25 foods that can help you achieve your goal and make your taste buds happy, all recommended by nutritionists!
one
Avocado
Avocados provide plant-based fats and fiber, which together balance blood sugar and keep you satisfied, says lauren minchen, MPH, RDN, CDN.
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Per serving (one cup): 234 calories, 21 g fat, 0 mg cholesterol, 10 mg sodium, 12 g carbs, 10 g fiber, 1 g sugar
two
Pumpkin
Minchen is a fan of pumpkin because it is packed with fiber, water, and antioxidants.
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Per serving: 63 calories, 1g protein, less than 1g fat, 16g carbs, 3g fiber, 3g sugar
3
Strawberry
Strawberries are packed with lots of vitamin C, says Minchen. They also contain antioxidants called polyphenols, which protect your body from oxidative stress and serve as excellent natural sweeteners.
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Per serving: 32 calories, 0.7 g protein, 7.7 g carbs, 4.9 g sugar, 2 g fiber, 0.3 g fat
4
edamame
“Edamame is full of complete plant-based protein and fiber (and a little omega-3), which together are a satiety powerhouse,” says Minchen.
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Per serving: 188 calories, 8 g fat, 9.4 mg sodium, 13.8 g carbs, 8 g fiber, 3.4 g sugar, 18.4 g protein
5
Cauliflower
Cauliflower provides three grams of fiber per cup, as well as essential antioxidants, according to Minchen. This will make you feel full for longer throughout the day.
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Per serving: 27 calories, 0.3 g fat, 32.1 mg sodium, 5.3 g carbs, 2.1 g fiber, 2 g sugar, 2.1 g protein
6
walnuts
Walnuts are a great low-calorie food to eat because of their richness in omega-3 fatty acids, says Minchen. It is also a source of vegetable protein for all plant lovers. Plus, you can eat them anytime, anywhere.
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Per serving: 183 calories, 18 g fat, 0.6 mg sodium, 3.8 g carbs, 9 g fiber, 0.7 g sugar, 4.3 g protein
7
White Potatoes (With Skin)
Although potatoes tend to get a bad rap as a carbohydrate-rich food, whole potatoes with skins are actually high in fiber, potassium, calcium and magnesium, all of which make them extremely satiating, Minchen says.
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Per serving: 70-110 calories, 0.2 g fat, 24 mg sodium, 37 g carbs, 4 g fiber, 1.9 g sugar, 4.6 g protein
8
Lentil soup
Lentils are another reliable source of plant-based protein, carbohydrates and fiber, says Minchen. “Lentils are a great food to include in meals to meet macro and micronutrient needs and promote satiety,” she adds.
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Per serving: 230 calories, 11 g protein, 0.8 g fat, 4 mg sodium, 40 g carbs, 15.6 g fiber, 3.6 g sugar
9
Eggs
“Eggs are high in protein and fatty acids, as well as essential choline,” says Minchen. Therefore, they can improve fat metabolism while keeping you full.
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Per serving: 78 calories, 5 g fat, 62 mg sodium, 0.6 g carbs, 0 g fiber, 0.5 g sugar, 6 g protein
10
Low-Fat Cottage Cheese
Cottage cheese is packed with protein that will keep you feeling full.
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Per serving (4 oz): 81 calories, 3.1 g carbs, 3 g sugar, 14 g protein, 3 g fat
eleven
Low-Fat Greek Yogurt
Greek yogurt is another high-protein food that you should consider adding to your diet. You can even enjoy it with some fruit if you’re craving something a little sweeter. It’s a healthy snack that won’t break your calorie budget.
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Per serving: 146 calories, 20g protein, 3.8g fat, 7.9g carbs, 7.1g sugar, 0g fiber
12
Shrimp
Shrimp is a great lean protein. You can cook them with lemon and spices or eat them cold.
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Per serving: 84 calories, 0.2 g fat, 94.4 mg sodium, 0.2 g carbs, 0 g fiber, 0 g sugar, 20.4 g protein
13
Salmon
Salmon is packed with protein and omega-3s. Foods with these nutrients indicate satiety and keep blood sugar levels healthy, says Minchen.
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Per serving (one steak): 468 calories, 50 g protein, 28 g fat, 138 mg sodium, 0 g carbs, 0 g sugar
14
Chicken breast
Chicken contains essential minerals, such as zinc and iron, and also supports healthy blood sugar. Of course, it’s also an excellent source of protein, says Minchen.
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Per serving: 198 calories, 37 g protein, 0 g carbs, 4.3 g fat, 0 g sugar, 89 mg sodium
fifteen
Wild rice
“Wild rice provides three grams of fiber per cup (cooked) and also provides essential carbohydrates, iron, and phosphorus,” explains Minchen. Wild rice also comes with a host of essential minerals.
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Per serving: 101 calories, 0.3 g fat, 3 mg sodium, 21.3 g carbohydrates, 1.8 g fiber, 0.73 g sugar, 4 g protein
sixteen
lean meat
Minchen is a fan of lean beef because it meets macro and micronutrient needs with protein, B12, iron, zinc and selenium, all of which also contribute to satiety.
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Per serving: 196 calories, 24g protein, 10g fat, 0g carbs, 0g sugar, 0g fiber
17
Watermelon
Watermelon is packed with vitamin C, lycopene (an antioxidant), and water, which can help with satiety. It can also be a hydrating snack on a hot day.
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Per serving: 46 calories, 0.2 g fat, 1.5 mg sodium, 11.5 g carbs, 0.6 g fiber, 9.4 g sugar, 0.9 g protein
18
kale
Kale is loaded with vitamin K and folate, making it a gut-friendly option.
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Per serving: 7.2 calories, 0.8 g fiber, 0.2 g sugar, 0.6 g protein, 0.3 g fat, 10.9 mg sodium
19
black beans
Beans are a great source of fiber that will help fight cravings. It is also a satisfactory option for vegans and vegetarians.
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Per serving: 109 calories, 8 g protein, 0.4 g fat, 46 mg sodium, 20 g carbs, 8.3 g fiber, 0.3 g sugar
twenty
Spinach
Spinach is rich in vitamin C and K. It also has folic acid and can serve as the base of a salad or a green milkshake.
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Per serving: 20.4 calories, 0 g fat, 64.6 mg sodium, 3 g carbs
twenty-one
Kiwi
Kiwifruit is high in fiber, but it also has a natural sweetness. This makes for a great snack that will fill you up, says Minchen.
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Per serving: 42 calories, 10.1 g carbs, 2.1 g fiber, 6.7 g sugar, 0.8 g protein
22
bananas
Although bananas are known for being super sweet (and full of sugar), they are “satiety powerhouses,” says Minchen. This is because they are high in fiber, magnesium, potassium, and B vitamins. They also make a great on-the-go snack.
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Per serving: 105 calories, 27 g carbs, 3.1 g fiber, 14.4 g sugar, 1.3 g protein
23
carrots
Carrots contain 3.58 g of fiber per cup. That means you’ll be fuller for longer. Plus, they go great with hummus or in a smoothie.
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Per serving: 25 calories, 0 g fat, 42 mg sodium, 6 g carbs, 1.5 g fiber, 2.9 g sugar, 0.5 g protein
24
garbanzo beans
Chickpeas are high in fiber and protein. They can be roasted or made into homemade hummus for vegetables.
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Per serving: 210 calories, 10g protein, 3.8g fat, 322mg sodium, 35g carbs, 9.6g fiber, 6g sugar
25
Oatmeal
Oatmeal digests at a slow rate, so you can count on it to help you between meals. It’s also high in fiber and protein, making it a great post-workout meal.
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Per serving: 140 calories, 7-10g protein, 2.5g fat, 28g carbs, 4g fiber
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