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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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Celebrity Coach, Author and Mindfulness expert

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Last Updated on February 17, 2020

5 Reasons Why You Should Always Be Who You Are

5 Reasons Why You Should Always Be Who You Are

When it comes to being yourself, there can be a lot of pressure from the outside world as it tries to influence who you are. Living in a society that is constantly developing, it’s important for you to always be yourself from the inside out.

When you deeply know yourself and the boundaries that you have set, you are more likely to experience a fulfilling and rewarding life. Without knowing yourself and establishing those boundaries, you can easily be pushed around and end up on a dirt path.

So how to be who you are and always be yourself?

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it” – Matthew 7:13-14

You have the option of taking the path that is broad or taking the path that is narrow. You can either conform to what life wants you to be, or have the courage to remain true to yourself throughout the years. It’s definitely a challenge to have a strong sense of self when we are constantly getting distracted and being influenced by the media and society’s way of life. But if you want to reach your fullest potential in life, it all starts with being yourself.

Why should you always be yourself? Because you will:

1. Live in Alignment With Your Values and Beliefs

Being yourself is all about knowing what you believe in and the values that you live by. When you are not yourself, you will take on the values and beliefs of others. This is when you start conforming to other people’s expectations and way of thinking.

When you know your values and why you do what you do, you will live according to your own values and beliefs.

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2. Establish Your Own Identity

When you are able to have a solid foundation of being you, you are establishing your own sense of identity. No matter what happens in your life, you will always know who you are.

There will be times where you may feel lost or distracted, but if you have your own identity you’ll be able to get back on the right path. Without establishing your own identity, you may easily conform and lose yourself.

3. Build Courage

It takes a great amount of courage when you decide to take the path that goes against the crowd. The reason why the majority of people take the broad path is because it’s easy.

It’s easy to just follow the crowd. It’s more of a challenge when you stay true to yourself and establish your own identity. This challenge of always being yourself takes courage and inner strength. No matter what comes your way, you’ll know how to handle it.

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4. Establish Boundaries

When you are always yourself, you know what your limits are and the boundaries that you have set for yourself. When people cross your boundaries, you will know.

But if you don’t establish boundaries, people may very well walk all over you and take advantage of you. If you are always yourself and you establish boundaries, you are more likely to be aware when people start taking advantage of you.

Create and establish your boundaries.

5. Find Focus and Direction

When you are always yourself, you are more likely to have focus and direction in your life. Imagine someone who is constantly conforming to other people’s expectations, do you think this person has focus and direction? I don’t think so.

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When you stay true to who you are, you are more likely to know the goals you want to accomplish and how to go about accomplishing them. You are able to stay focused and know which direction to take in order for you to accomplish your goals.

No matter what you experience in life, the only person that will always remain constant is you.

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Featured photo credit: María Victoria Heredia Reyes via unsplash.com

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