11 Low Calorie Filling Foods Around Us
Monday, May 13, 2019
Are you tired of accumulating too many calories in your body, every time you are struck with hunger pangs?
Are you looking for ways to avoid junk and unhealthy foodstuff to satisfy your appetite?
The easiest and best solution is to either eat nutritious foods that make you feel full or curb the desire to eat any food at all. For various reasons, the latter is not possible.
However, you can find foods to pile on your plate, without packing on the pounds. Though these filling foods are low in calories, they provide the body with all the required nutrients, such as fibers, proteins, vitamins, and minerals, which are essential for the overall healthy being.
Finding low-calorie filling foods that are filling can be somewhat challenging, as you may find yourself a bit hungry after munching on all those flavorless snack packs which claim to be under 100 calories or less.
However, selecting satiating foods that are low in calories (and are full of flavor) is more than possible, as expert dietitians suggest that there are plenty of foods available which will fill you up without going over your desired calorie amount.
Of course, calories aren't the sole indicator of healthy food, but it can be a good place to start, and many low-calorie foods have other important benefits.
Read on to find some low-calorie filling foods that will make you feel full without worrying on your calorie intake.
Are you looking for ways to avoid junk and unhealthy foodstuff to satisfy your appetite?
The easiest and best solution is to either eat nutritious foods that make you feel full or curb the desire to eat any food at all. For various reasons, the latter is not possible.
However, you can find foods to pile on your plate, without packing on the pounds. Though these filling foods are low in calories, they provide the body with all the required nutrients, such as fibers, proteins, vitamins, and minerals, which are essential for the overall healthy being.
Finding low-calorie filling foods that are filling can be somewhat challenging, as you may find yourself a bit hungry after munching on all those flavorless snack packs which claim to be under 100 calories or less.
However, selecting satiating foods that are low in calories (and are full of flavor) is more than possible, as expert dietitians suggest that there are plenty of foods available which will fill you up without going over your desired calorie amount.
Of course, calories aren't the sole indicator of healthy food, but it can be a good place to start, and many low-calorie foods have other important benefits.
Read on to find some low-calorie filling foods that will make you feel full without worrying on your calorie intake.
1. Soups
Soups are a diet-friendly choice because they have a high water content, are hot (which tricks your stomach into feeling full) and are usually full of vegetables, beans, lean meats, and other healthy ingredients.
Calories vary but, in general, one cup of a broth-based soup will run you about 100 calories. Some examples include chicken noodle, chicken and rice, tomato-vegetable, beef barley, turkey noodle, vegetarian vegetable (with beans), lentil, minestrone and split pea soups.
2. Baby Spinach
"These nutrient-dense veggies are very low in calories, but are very high in fiber, vitamins, and minerals," explained registered dietitian Emily Cooper, RDN.
Coming in at about 10 calories per cup, Cooper noted it is easy to fill up on a large serving of leafy greens without adding too many calories to your plate.
3. Grains and Cereals
Whole grains are high in dietary fiber and are a good source of protein. For example, a whole cup of cooked oat bran provides 88 calories, plus a whopping 6 g of dietary fiber and 7 g of protein.
Popcorn, the ultimate low-calorie whole grain, is your best bet at about 50 calories per 3 cup serving (for air-popped). Other low-calorie, filling options include hot cereals, such as instant oatmeal, cream of rice, farina, and cream of wheat cereals.
You can even enjoy the chocolate-flavored variety (3 tbsp to 1 cup of water) for fewer than 120 calories and only 8 g of sugar and 0 g of fat. If you prefer, you can have a cold with skim milk. Low-calorie options include plain bran flakes, oat cereals, such as Cheerios and puffed rice or Kasha cereals.
Read also: 6 High Carb Low-Calorie Foods: Easy to Get
4. Popcorn
Surprisingly, popcorn is rich in fiber and low in calories. The satiety levels increases, while we keep our mouth busy for a longer time by munching popcorn. However, avoid consuming the overly buttered, caramel and cheese varieties of popcorn.
5. Almonds and Walnuts
Munch a handful of raw, unsalted nuts to keep you full and energetic for a longer duration. Nuts, especially almonds and walnuts, provide the essential roughage, protein, fat, minerals and micronutrients required by the body to burn excess calories.
6. Whole Grains
Whole grains contain high fiber and carbohydrates that give us a filling effect for a longer duration since they are broken down slowly during the digestion process. They also contain glucose that helps in keeping the blood sugar levels under control and combat sugar craving.
Such whole grain foods are maize, barley, rye, brown rice, pearl millet, sorghum, oatmeal, wheat pasta, and so on.
7. Legumes and Pulses
While planning for a low-calorie diet, it is important to include foods high in protein and low in carbohydrates. Legumes and pulses are a good source of proteins, giving you a filling effect without adding extra calories. You can go for black beans, pinto beans, kidney beans, peas, and sprouts.
8. Fatty Fish
Fatty fish contains omega-3 fatty acids in large amounts that aid in lowering cholesterol and hastening the metabolism rate. Fish is also a rich source of protein.
Some calorie burning fatty fish include salmon, tuna, mackerel, herring, and sardines. The best way to consume fish is to grill it and have it with lots of steamed vegetables by the side.
9. Fruits
Fruits like grapefruit, lemon, sweet lime, papaya, guava, and tomatoes are high in vitamin C and fiber content. Due to high water content, they leave the body satiated for a longer period of time.
They also speed up the body’s fat-burning capacity. Apart from citrus fruits, apples, pears, watermelon, cranberries, blueberries, strawberries, etc help in making us feel full since they are rich in antioxidants, vitamins, and other nutrients.
Read also: High Protein Low-Calorie Foods Ideas
10. Green Vegetables
Apart from being a rich source of fiber and water, green vegetables contain antioxidants, vitamins, and minerals, thereby giving you a filling effect. They have a high thermic effect and a low-calorie density that helps in burning down the calories during the digestion process.
Some healthy green leafy vegetables include spinach, asparagus, broccoli, butternut squash, winter squash, beans, cauliflower, and carrots.
11. 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.
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.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Healthy-best.blogspot.com does not claim responsibility for this information.