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13 Best Low-Calorie Foods to Satisfy Your Hunger

Maintaining good health is not about cutting back on calories, but it is about focusing on including low-calorie foods in your daily diet which are rich in essential nutrients and minerals. This not only helps in supporting your weight loss regime but it also provides your body with vitamins and minerals required for maintaining an overall better health.

1. Oatmeal:

Oatmeal is a delicious breakfast food with fewer calories and it is a great source of protein and fibre. It satisfies your hunger and at the same time maintains a well-nutrient diet. They not only help you lose weight by making you feel more full, but there are additional health benefits such as it improves cholesterol levels, reduces blood sugar and improves insulin response.

Nutritional Facts:

● 1 cup of cooked oatmeal (cooked in water) contains about 140 calories, 4g fiber & 5g protein

2. Yoghurt:

Yoghurt, a common Indian delicacy, is a protein-rich food for your body. It provides health benefits such as strengthening the immune system, improving heart health, reducing the risk of cancer, regulating blood sugar levels and improving digestion.

Nutritional Facts:

● 20g of plain yoghurt contains 146 calories, 9g carbohydrates and 2g protein

3. Soup:

Soup is an easy, light food which provides a significant amount of vitamins and minerals. The overall amount of nutrients depends on the selection, variety and amount of vegetables featured in the soup. If you are a vegetarian, addition of tofu, beans and lentils to your soup will increase its protein content

Nutritional Facts:

While it varies with the recipes and serving size, one bowl of clear chicken soup contains 167 calories, 14g protein, 5g carbohydrate and 11g fat

4. Eggs:

People have eaten egg for a thousand years and it is well-known for its high nutritional values. It contains several vitamins and minerals that are essential for a healthy diet and when consumed in moderation, it is an excellent source of protein.

Nutritional Facts:

● One boiled or poached egg (weighing 44g)—contains 62.5 calories, 5.5g protein and a variety of other essential vitamins & minerals

5. Popcorn:

Popcorn is low in calories and a great snack addition to a weight loss plan. As popcorn is a great source of dietary fiber, it helps in satisfying your in-between meal food craving and also keeps you full for a longer time.The high fiber content even has health benefits such as its helps protect heart, aids in digestion and can even help prevent diabetes. Additionally, they are also rich in antioxidants.

Nutritional Facts:

● Popcorn (24g) air-popped without any added butter, salt, or oil contains 93 Calories,3.6g fiber & 3g protein

6. Chia seeds:

Chia seeds also known as Chia bij are known to have countless health benefits due to presence of important minerals and nutrients. Not only does it assist in weight loss, it even enhances digestive health and is full of antioxidants. They are a great source of Omega-3 fatty acids, which helps in reducing blood pressure thereby managing and preventing heart diseases.

Nutritional facts:

● 28g of chia seeds contains 138 calories, 4.7g protein, and 9.8g fibre.

7. Fish and Seafood:

Fish is a low-fat, high-quality protein filled with omega-3 fatty acids and vitamins such as D and B2. It is also a great source of minerals such as iron, zinc, iodine, magnesium and potassium. Eating fish has various health benefits such as it lowers the risk of heart disease, improves vision and eye health, helps lower cholesterol and may boost your brain health,

Nutritional facts:

In a 100g serving- Salmon contains 20.4g protein, Crab contains 20.5g protein & Lobster contains 22.1g protein.

8. Cottage cheese:

Cottage cheese is a healthy and good choice for vegetarians as it is not only high in protein, but is also a great source of other essential nutrients such as phosphorus, selenium, vitamin B12, riboflavin & calcium. It contains healthy fats, helps in weight loss & even reduces the risk of breast cancer.

Nutritional facts:

One cup (226g) of cottage cheese contains – 163 calories, 28g protein, 6.2g carbs, & 2.3g fat

9. Potatoes:

As per earlier diet trends, potatoes were considered to be an unhealthy food due to its high fat content. However, when cooked the right way and consumed in moderation, it can aid in weight loss. As they are a good source of antioxidants it may reduce the risk of chronic diseases like heart disease, diabetes etc. They are also an excellent source of vitamin C, vitamin B6, and potassium.

Nutritional facts:

● One medium baked potato (173g) including the skin provides 161 calories, 4g protein and 4g fibre.

10. Lean meat:

Lean meats are excellent source of protein and have fewer calories than non-lean meats. It is popular among those who are looking for a low-calorie and low-fat diet. It helps to build muscle, lose weight, lower the risk of cardiovascular disease and support the immune system.

Nutritional facts:

● 113g of chicken contains about 163 calories and 32g protein.

11. Legumes:

Several studies show that including legumes in your meal can give you a feeling of satiety due to its high protein and fibre content. Legumes include beans, lentils, and green peas. They have health benefits such as it lowers blood sugar level, help manage blood pressure and even reduces the risk of heart disease. They also contain antioxidants that can prevent cell damage, slow the aging process, and fight diseases.

Nutritional Facts:

One cup (198g) of cooked lentils provide 230 calories, nearly 18g protein, and 15.6g fiber

12. Watermelon:

Watermelon is an excellent source of vitamins and minerals, which helps in weight loss. Due to its high water content, it not only keeps the body hydrated but it also helps in keeping you full for a longer time. It even reduces inflammation and improves skin health.

Nutritional facts:

One cup (152g) of watermelon contains 46 calories & 11.5g carbohydrate

13. Berries:

Berries are a key source of vitamins, minerals, and antioxidants. Not only do they make a delicious snack, but they also help to maintain healthy blood pressure and healthy cholesterol levels along with boosting your immune system.

Nutritional Facts:

150g Berries contain 86 calories and 3.6g fibre.

Conclusion

Cutting down on calories doesn’t mean that you need to give up on delicious food. All that you need to do is include the above listed food in your daily diet and achieve a healthy and balanced lifestyle. So let’s get started!

Source: Healthline

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website, or any linked materials are not intended. They should not be considered or used as a substitute for medical advice, diagnosis, or treatment. Kindly contact your doctor before starting a new medicine or health regime.

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Published on August 01, 2022