13 Low-Calorie Foods That Are Surprisingly Filling
One of the most challenging aspects of weight loss is cutting calories.
Many low-calorie foods can make you feel hungry and dissatisfied with the food, which makes it prone to overwork and instinct.
Fortunately, there are many healthy foods that are satisfying and low in calories
Here are 13 low-calorie foods that are surprisingly filling.
1. Oats
Oatmeal can be a great addition to a healthy weight loss diet.
Not only are they low in calories, they are also high in protein and fiber which keep you full.
A 1/2 cup (40 grams) serving of dried oatmeal contains only 148 calories but contains 5.5 grams of protein and 3.8 grams of fiber, both of which can have a significant effect on your appetite and appetite.
A study of 48 adults showed that eating oatmeal increased the feeling of fullness and decreased appetite and calories for the next meal.
Another small study significantly improved appetite control over a four-hour period compared to a series of instant and ready-to-eat oatmeal breakfasts.
SUMMARY:
Oatmeal rich in fiber and protein works to reduce appetite, increase the feeling of fullness and improve appetite control.
2. Greek yogurt
Greek yogurt is a great source of protein that can help prevent weight loss and promote weight loss.
Although the exact numbers vary between brands and flavors, a 2/3 cup (150 grams) of Greek yogurt served typically provides about 130 calories and 11 grams of protein.
A study of 20 women examined how high-protein yogurt breakfast affects appetite compared to healthy high-fat snacks such as chocolate or pretzel.
The women who ate yogurt not only felt less hungry, they ate 100 calories less at dinner than those who ate crackers or chocolate.
Meanwhile, in another study of 15 women, high-protein Greek yogurt helps reduce appetite and increase feelings of fullness compared to low-protein snacks.
SUMMARY:
Greek yogurt is rich in protein and is associated with reduced appetite, reduced calorie intake and a greater feeling of fullness.
3. Soup
Although the soup is often light and dismissed a little more than ordinary garnish, it can be very satisfying.
In fact, some research suggests that soups may be more filling than solid foods despite having the same ingredients.
For example, a study of 12 people indicated that light soup empties the stomach and is more effective in promoting satiety than a solid meal or cold soup.
In another study by People0, eating soup before meals reduced total caloric intake by 20% at lunch, an impressive 20%.
Keep in mind that when filling soups and creamy soups, there may be high calories.
Choose a mild broth or broth-based soup to reduce calories and maximize significance.
SUMMARY:
To reduce overall calorie intake, certain types of soup have fewer calories and delay emptying the stomach.
4. Berries
Berries, including strawberries, blueberries, raspberries, and blackberries, contain vitamins, minerals, and antioxidants that can improve your health.
Its high fiber content promotes weight loss and reduces appetite.
For example, 1 cup (148 grams) of blueberries provides only 84 calories but contains 3.6 grams of fiber.
Berry is a great source of pectin, a type of dietary fiber that appears slowly in the stomach and improves feelings of fullness in human and animal research.
It can help reduce calorie expenditure to help you lose weight.
One study found that risk calories5 reduced the number of calories in a 655-calorie berry breakfast day after day compared to the national diet.
SUMMARY:
Berries are rich in fiber and pectin, which empties the stomach slowly and promotes a feeling of fullness.
5. Eggs
Eggs are extremely nutrient-dense as they are low in calories but high in many important nutrients.
A single large egg contains approximately 72 calories, 6 grams of protein, and a host of important vitamins and minerals.
Studies suggest that starting the day by serving eggs can reduce appetite and increase satiety.
A study of 30 women found that those who ate eggs for breakfast instead of bagels had a greater feeling of fullness and consumed 105 fewer calories a day.
Other studies have shown that high-protein breakfasts can reduce snacking, slow stomach emptying, and lower levels of the hormone ghrelin, which is responsible for hunger.
SUMMARY:
Eggs are packed with protein and are a great low-calorie breakfast option.
6. Popcorn
Thanks to its high fiber content, popcorn tops the filling list as the lowest calorie snack.
Although 1 cup (8 grams) of air popcorn contains only 31 calories, it adds up to 1.2 grams of dietary fiber, up to 5% of your daily fiber requirement.
Fiber not only slows down the digestion process to stimulate satiety, but it can also stabilize blood sugar to curb appetite and cravings.
Additionally, popcorn helps reduce appetite and increases feelings of fullness more than many other popular breakfast foods.
In fact, a study of 35 people found that those who ate 100 calorie popcorn were fuller and more satisfied than those who ate 150 calorie potato chips.
However, keep in mind that these benefits apply to air-conditioned popcorn. Many unhealthy, artificially flavored fats, and many varieties made with salt or sugar add to the calorie count.
SUMMARY:
Popcorn is high in fiber, which can slow digestion and stabilize blood sugar. It also reduces appetite and increases satiety more than other snacks.
7. Chia Seeds
Often hailed as a deadly superfood, chia seeds pack a lot of protein and fiber in a small amount of calories.
1 ounce (26 grams) of chia seeds provides 137 calories, 4.4 grams of protein and a whopping 10.6 grams of fiber.
Chia seeds are especially rich in soluble fiber, a type of fiber that absorbs fluids in the stomach and promotes a feeling of fullness.
In fact, some studies have shown that chia seeds can pass slowly through the digestive tract to maintain supplements and absorb 10 to 12 times their weight in water.
Adding a serving or two of chia seeds to your daily diet can reduce the habit and reduce your appetite.
A study of 24 adults found that those who ate yogurt with added chia seeds had less appetite, less appetite for sweet foods, and a greater feeling of fullness compared to the control group.
SUMMARY:
Chia seeds are loaded with soluble fiber, which you can feel throughout the day.
8. Fish
Fish is high in protein and heart-healthy fats.
For example, a 3-ounce (85-gram) serving of cod provides more than 15 grams of protein and less than 70 calories.
Some studies suggest that increasing protein intake may reduce appetite and appetite-inducing hormone depletion.
Additionally, fish protein can be particularly beneficial in reducing appetite and appetite levels.
A study evaluating the effects of protein from beef, poultry and fish found that fish protein had the greatest impact on feeling full.
To further reduce your calorie intake, opt for thinner fish than higher-calorie alternatives such as cod, flounder, halibut, or salmon, sardines or mackerel.
SUMMARY:
Fish is rich in protein, which can increase the feeling of fullness and reduce appetite and hunger.
9. Cottage Cheese
Cottage cheese is a great source of protein and a great snack for weight loss.
One cup (226 grams) of low-fat cottage cheese contains about 28 grams of protein and contains only 163 calories.
Multiple studies have shown that increasing your protein intake from cottage cheese foods can reduce your appetite and appetite levels.
Some studies further suggest that eating protein may result in an empty stomach to prolong the feeling of fullness.
What’s more, a study even found that cottage cheese and eggs had a similar effect on satiety in 30 healthy adults.
SUMMARY:
Cottage cheese is rich in protein, which can reduce your appetite and keep you full.
10. Potatoes
Potatoes are often dismissed as unhealthy and harmful due to their association with high-fat potato chips and potato chips.
However, the truth is that potatoes can be a sincere and nutritious part of a healthy diet.
A medium baked potato with skin has 161 calories but it provides 4 grams of protein and fiber.
In fact, a study that evaluates the effects of certain foods on satiety or fullness, ranked boiled potatoes as the most filling, with a score of 323 on the satiety index about seven times higher than that of crescents.
Animal and human studies indicate that potato filling effects may involve potato protease inhibitors, compounds that may reduce appetite and reduce food intake to increase satiety.
SUMMARY:
Potatoes rank as one of the most abundant foods in the world and provide a specific compound that can reduce appetite and food intake.
11. Fatty meat
Fatty meats can effectively reduce appetite and cravings in the diet.
Less fatty cuts of chicken, light meats like turkey and red meat are low in calories but high in protein.
For example, 4 ounces (112 grams) of cooked chicken breast contains about 185 calories and 35 grams of protein.
Research suggests that inadequate protein intake may increase appetite and cravings, while protein intake may reduce calorie intake and appetite levels.
One study found that people who ate high-protein foods that included meat ate 12% less food by weight than those who ate high-sugar, meat-free foods.
SUMMARY:
Fatty meats are high in protein, which can reduce calorie intake and appetite.
12. Legumes
Due to their high protein and fibrous content, 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 about 18 grams of protein.
Multiple studies show that lemons have a strong effect on appetite and appetite.
A study of 43 young people found that a high-protein diet with beans and peas reduced appetite and appetite more than a high-protein diet with beef and pork.
Another review of nine studies found that people felt 31% fuller after eating lemon gum, compared to carbohydrate-rich foods such as lemon, pasta and bread.
SUMMARY:
Lemons rich in protein and fiber are associated with decreased appetite and hunger as well as a greater sense of fullness.
13. Watermelon
Watermelon is high in water content to keep you hydrated and full while providing the least amount of calories.
One cup (152 grams) of chopped watermelon contains 46 calories, as well as a host of essential micronutrients such as vitamins A and C (44).
Eating foods with a low concentration of calories, such as watermelon, has a similar effect on satiety and feelings of hunger compared to foods with a high calorie density.
Additionally, low calorie concentrated foods have been added to reduce body weight and reduce calorie intake.
In fact, in a study of 49 women, oatmeal cookies took in the same number of calories from fruit rather than fruit and significantly reduced body weight.
SUMMARY:
The high water content and low-calorie concentration of watermelon can promote fullness and reduce calorie intake.
BOTTOM LINE
Cutting calories doesn't mean that you have to constantly be hungry or dissatisfied with food.
Eating a variety of foods rich in protein and fiber can counteract the importance and make weight loss easier than ever to reduce your appetite.
Combined with an active lifestyle and a well-rounded diet, these low-calorie foods can keep you feeling full throughout the day.
Article source healthline.com
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