One of the most challenging aspects of weight loss is cutting back on calories and reducing fatty foods. Lowering your calorie intake should not leave you hungry as long as the food contains protein and fiber. It is also important to check the amount you are eating and how many calories your portion contains.
Examples of satisfying low-calorie foods
There are plenty of healthy foods that are both filling and low in calories that increase feelings of fullness and reduce appetite. Try to incorporate the following low-calorie foods into your meal plan:
- Oats, popcorn, brown rice, whole rye
- Greek yogurt, cottage cheese, eggs
- Fish like tuna, salmon, halibut
- Lean meat, chicken, turkey, pork
- Legumes, berries, chia seeds, watermelon, and even potatoes
Tasty Low-Fat Foods
- Leafy greens like kale, spinach, arugula
- Vegetables like broccoli, cauliflower, cabbage, and mushrooms
- Fruits, beans and legumes and sweet potatoes
- Whole grains including farro, bulgur, spelt, quinoa
- White fish, chicken breast, low-fat dairy and egg whites
Avoid the ‘extras’
Don’t fall into the trap of choosing a healthy low-calorie, low-fat meal and then smother it with a calorie-laden topping. Just one tablespoon of mayo contains 94 calories, and blue cheese or Caesar are packed with 110-120 calories per 2 tablespoons. Great low-calorie alternatives are zingy lemon and olive oil, Greek yogurt dressing, or balsamic vinegar.
Combined with an active lifestyle and a well-rounded diet, these low-calorie and low-fat foods can help you feel satisfied throughout the day, help weight loss, and may provide many unique, scientifically backed health benefits.