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Published on January 31, 2020

10 Best Low Calorie Foods That Help You Lose Weight Fast

10 Best Low Calorie Foods That Help You Lose Weight Fast

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 10 low-calorie foods that are surprisingly filling and you want to stock your house and office fridge with.

1. Greek Yoghurt

Greek yoghurt is a great source of protein that can help curb cravings and promote weight loss.

Though the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yoghurt typically provides about 130 calories and 11 grams of protein.[1]

One study in 20 women examined how a high-protein yoghurt snack affected appetite compared to unhealthy high-fat snacks like chocolate or crackers.[2] Not only did the women who ate yoghurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate.

Meanwhile, in another study in 15 women, high-protein Greek yoghurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks.[3]

2. 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. For example, 1 cup (148 grams) of blueberries supplies just 84 calories but packs 3.6 grams of fiber.[4]

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Berries are also a great source of pectin, a type of dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies.[5] This could also help cut calorie consumption to aid weight loss.

One study noted that a 65-calorie afternoon snack of berries decreased calorie intake later in the day compared to a 65-calorie confectionery snack.[6]

3. Eggs

Eggs are extremely nutrient-dense, as they’re low in calories but rich in many vital nutrients. A single large egg has approximately 72 calories, 6 grams of protein and a wide array of important vitamins and minerals.[7]

Studies suggest that starting your day with a serving of eggs can reduce hunger and boost fullness. In a study in 30 women, those who ate eggs for breakfast instead of a bagel experienced greater feelings of fullness and consumed 105 fewer calories later in the day.[8]

4. Chia Seeds

Often hailed as a serious superfood, chia seeds pack a high amount of protein and fiber into a low number of calories. A 1-ounce (28-gram) serving of chia seeds provides 137 calories, 4.4 grams of protein and a whopping 10.6 grams of fiber.[9]

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. In fact, some research observes that chia seeds can absorb 10 to 12 times their weight in water, moving slowly through your digestive tract to keep you feeling full.[10]

Adding a serving or two of chia seeds to your daily diet can curb cravings and reduce appetite.

5. Fish

Fish is rich in protein and heart-healthy fats. For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories.

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Research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger.[11] What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite.

One study evaluating the effects of beef, chicken and fish protein showed that fish protein had the greatest impact on feelings of fullness.[12]

To cut calorie consumption even further, opt for lean fish like cod, flounder, halibut or sole over higher-calorie options like salmon, sardines or mackerel.

6. Cottage Cheese

Cottage cheese is a great source of protein and an excellent snack for those looking to lose weight. One cup (226 grams) of low-fat cottage cheese packs about 28 grams of protein and just 163 calories.[13]

Multiple studies demonstrate that upping your protein intake from foods like cottage cheese can decrease appetite and hunger levels.[14]

What’s more, it’s found that cottage cheese and eggs had similar effects on fullness in 30 healthy adults.[15]

7. Lean Meat

Lean meat can efficiently reduce hunger and appetite between meals.

Lean meats like chicken, turkey and low-fat cuts of red meat are low in calories but loaded with protein. For example, 4 ounces (112 grams) of cooked chicken breast contains about 185 calories and 35 grams of protein.

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Research suggests that insufficient protein intake could increase hunger and appetite while eating more protein can reduce calorie intake and hunger levels.[16] People who ate a high-protein meal including meat consumed 12% less food by weight at dinner than those who ate a high-carb, meatless meal.

8. Legumes

Because of their high protein and fiber content, legumes such as beans, peas and lentils can be incredibly filling. One cup (198 grams) of cooked lentils provides about 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein.[17]

Legumes have a powerful effect on hunger and appetite. One study in 43 young men noted that a high-protein meal with beans and peas increased feelings of fullness and reduced appetite and hunger more than a high-protein meal with veal and pork.[18]

Another review of nine studies reported that people felt 31% more full after eating pulses, a type of legume, compared to high-carb meals of pasta and bread.[19]

9. Watermelon

Watermelon has a high water content to keep you hydrated and full while supplying a minimal number of calories. One cup (152 grams) of diced watermelon contains 46 calories alongside an assortment of essential micronutrients like vitamins A and C (44).[20]

Eating foods with a low-calorie density, such as watermelon, has been shown to have similar effects on feelings of fullness and hunger compared to high-calorie-density foods.[21]

Plus, foods with a lower calorie density have been linked to lower body weight and decreased calorie intake.

10. Broccoli

When it comes to dieting, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber.

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Raw broccoli contains almost 90% water, 7% carbs, 3% protein, and almost no fat, providing only 31 calories per cup (91 grams).[22] It’s easy to see why broccoli is always the star of each diet.

Broccoli isn’t just low in calories, but it’s also packed with micronutrients. A cup of cooked broccoli offers as much vitamin C as an orange, and is a good source of beta-carotene. Broccoli contains vitamins B1, B2, B3, B6, iron, magnesium, potassium, and zinc too. It also provides fiber.

The Bottom Line

Cutting back on calories doesn’t mean you have to constantly feel hungry or unsatisfied between meals.

Eating a wide variety of filling foods with plenty of protein and fiber can fight cravings and decrease hunger to make weight loss easier than ever.

Paired with an active lifestyle and well-rounded diet, these low-calorie foods can keep you feeling satisfied throughout the day.

More Weight Loss Tips

Featured photo credit: Joanna Kosinska via unsplash.com

Reference

[1] Self-Nutrition Data: Greek Style Yoghurt
[2] Nutr. J.: Effects of high-protein vs. high- fat snacks on appetite control, satiety, and eating initiation in healthy women.
[3] Appetite: Low, moderate, or high protein yogurt snacks on appetite control and subsequent eating in healthy women
[4] Self Nutritional Data: Raw Blueberries
[5] J Am Coll Nutr. : Effect of pectin on satiety in healthy US Army adults.
[6] Appetite: An afternoon snack of berries reduces subsequent energy intake compared to an isoenergetic confectionary snack.
[7] Self Nutritional Data: Egg, Whole, Raw, Fresh
[8] J Am Coll Nutr.: Short-term effect of eggs on satiety in overweight and obese subjects.
[9] Self Nutritional Data: Seeds, Chia Seeds, Dried
[10] J Food Sci Technol.: Nutritional and therapeutic perspectives of Chia (Salvia hispanica L.): a review
[11] Self Nutritional Data: Fish, Cod, Pacific, Raw
[12] J Nutr: A comparison of the effects of beef, chicken and fish protein on satiety and amino acid profiles in lean male subjects.
[13] Self Nutritional Data: Cottage Cheese
[14] Am J Clin Nutr. : Effect of a high-protein breakfast on the postprandial ghrelin response.
[15] Appetite: The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.
[16] Int J Obes. : Effects of a high-protein meal (meat) and a high-carbohydrate meal (vegetarian) on satiety measured by automated computerized monitoring of subsequent food intake, motivation to eat and food preferences.
[17] Self Nutritional Data: Lentils
[18] Food Nutr Res.: Meals based on vegetable protein sources (beans and peas) are more satiating than meals based on animal protein sources (veal and pork) – a randomized cross-over meal test study
[19] Obesity (Silver Spring). : Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials.
[20] Self Nutritional Data: Watermelon
[21] Nutrients: Link between Food Energy Density and Body Weight Changes in Obese Adults
[22] Healthline: Broccoli 101: Nutrition Facts and Health Benefits

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Davide Alfonsi

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Last Updated on October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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