10 Low-Calorie Foods That Reduce Appetite and Keep Us Full
Our body needs calories for the energy that keeps us alive. While some people are trying to cut back on calories to improve their physique, they should know that there are foods that burn more calories than they provide.
In other words, they can achieve that goal while eating low-calorie foods. In that way, they won’t starve. But, some low-calorie foods are more filling than others, and we need exactly those foods to prevent us from overeating.
Here are the ten most filling low-calorie foods.
10 Low-Calorie Foods That Are Incredibly Filling
The high water content of watermelon keeps us hydrated and full while providing a low number of calories. For example, a cup of diced watermelon provides only 46 calories and a wide range of vitamins.
Legumes like lentils, peas, and beans are high in fiber and protein which is why they are very filling. For example, a cup of cooked lentils contains 18 grams of protein, 15.6 grams of fiber, and 230 calories.
One study published in the Food and Nutrition Research showed that consuming a high protein meal with peas and beans reduced hunger and appetite in men while increasing their fullness more than a meal with pork and veal.
3. Lean Meat
Turkey, chicken, low-fat cuts of red meat and other lean meat are high in protein and low in calories. They reduce appetite and hunger between meals. For instance, four ounces of cooked chicken breast provides 35 grams of protein and 185 calories.
According to researchers, protein deficiency can increase appetite and hunger. On the other hand, consuming more protein can reduce hunger and calorie intake.
Potatoes can be a nutritious and filling food if we know how to consume them. Boiled and baked potatoes have proven to be the most filling, and they are not harmful or unhealthy like the high-fat French fries or potato chips. In other words, baked and boiled potatoes reduce appetite while keeping us full.
5. Cottage Cheese
Cottage cheese is one of the healthiest foods we can eat. It’s high in protein and low in calories. For example, a cup of low-calorie cottage cheese contains 163 grams of calories and 28 grams of protein.
Many studies suggest that increasing our protein intake from cottage cheese and similar foods can reduce hunger and appetite.
Fish is high in heart-healthy fats and protein. For example, three ounces of cod contains less than 70 calories and more than 15 grams of protein.
According to a study published in the Journal of Nutrition, fish protein keeps us fuller than chicken and beef protein. The best low-calorie fish are lean fish like halibut, flounder, cod, or sole.
7. Chia Seeds
Chia seeds are high in fiber and protein and low in calories. An ounce of chia seeds contains around 10 grams of fiber, 4 grams of protein, and 137 calories. They are especially rich in soluble fiber which absorbs liquid and swells in our stomach, thus increasing our feeling of fullness.
With only 31 calories in a cup, air-pooped popcorn is one of the most filling low-calorie snacks. It’s rich in fiber, so it promotes fullness and prevents cravings and hunger.
It’s actually the best snack for increasing the feeling of fullness and reducing appetite. Still, these benefits apply only to air-popped popcorn.
Eggs contain a wide range of vital nutrients while being very low in calories. One egg provides 6 grams of protein, 72 calories, and many essential vitamins and minerals.
Eating eggs for breakfast can boost fullness and reduce hunger. In fact, a 2005 study showed that eggs increase the feeling of fullness more than bagel when consumed as breakfast.
Oats are rich in fiber and protein but low in calories. Half a cup of dry oats contains 3.8 grams of fiber, 5.5 grams of protein, and 148 calories. That’s why they reduce appetite and hunger.
Eating oatmeal boosts the feeling of fullness and reduces calorie intake at the next meal. A study published in the Journal of American College of Nutrition showed that oatmeal is better than ready-to-eat breakfast cereal when it comes to appetite control.
We don’t have to starve to cut back on calories and get in shape. Consuming these low-calorie foods will give us plenty of fiber and protein that will reduce hunger and fight cravings.
Of course, physical activity is something that will only improve the effects, so it’s highly recommended.