Feeling satisfied while sticking to a lower calorie intake can be tricky, but choosing the right foods makes a world of difference. If you're looking to control your weight or improve overall health, seek out low-calorie options that also deliver on volume and nutrients. This allows you to consume larger portions without going overboard on calories. Plus, the filling factor helps prevent excessive snacking later on by keeping you fuller for longer stretches. Here are 12 low-calorie foods that are satisfying and nutrient-dense, which can help keep hunger at bay.
Oats
Oats are not only nutritious but also an excellent source of soluble fiber, which absorbs water and expands in your stomach, helping to keep you full longer.
Greek Yogurt
Packing more protein than regular yogurt, Greek yogurt, especially the non-flavored varieties, can be a satisfying and creamy snack or breakfast addition.
Soup
Starting a meal with a broth-based soup can help you consume fewer calories overall because it fills you up with its high water content.
Apples
The combination of water and fiber in apples makes them incredibly filling, providing a crunchy and satisfying snack.
Eggs
Eggs are highly satiating; their high protein content can help reduce hunger and increase feelings of fullness.
Popcorn
Air-popped popcorn provides volume and fiber, making it a satiating snack with fewer calories compared to many other options.
Cottage Cheese
Low in fat and calories but high in protein, cottage cheese is an excellent addition to meals and snacks for those looking to feel full on fewer calories.
Leafy Greens
Adding volume to your meals without significantly increasing calories, leafy greens like spinach and kale are nutrient-dense and fulfilling.
Legumes
Beans, lentils, and peas are great sources of fiber and protein, key nutrients for feelings of fullness and satisfaction.
Chia Seeds
Capable of absorbing many times their own weight in water, chia seeds expand in your stomach, significantly enhancing satiety.
Quinoa
Quinoa is a nutrient-rich grain that is high in protein and fiber, both of which are key for feeling full and satisfied. Its versatility in meals, from salads to main dishes, makes it an excellent choice for a filling, low-calorie option.
Berries
Berries like strawberries, blueberries, and raspberries have a high water content and are rich in fiber, making them a sweet yet low-calorie snack. Their natural sweetness can satisfy sugar cravings, while their fiber content helps prolong feelings of fullness.
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