Feeling hungry while trying to lose weight? It doesn't have to be that way! You can eat satisfying meals and still achieve your weight loss goals. As a nutrition coach, I'm here to share seven low-calorie foods that can help you feel full and energized without overeating. Let's dive in!
What exactly are low-calorie foods? Simply put, they're foods that offer a lot of nutrients for very few calories. While some packaged foods claim to be low-calorie, don't be fooled by clever marketing. Whole, unprocessed foods are your best bet, providing a wealth of vitamins and minerals that processed options just can't match. Here are seven of my top recommendations for healthy weight loss:
1. Eggs - Approximately 66 calories per medium egg
Eggs are a nutritional powerhouse, incredibly versatile, and, yes, low in calories. They're a fantastic addition to any meal or snack. Some people opt for egg whites only, thinking they're lower in calories, but I recommend enjoying the whole egg. The yolk is packed with essential vitamins and minerals. Eggs are a natural source of vitamin D, protein, and omega-3 fatty acids, all of which support healthy bones, muscles, and brain function.
2. White Beans - Around 139 calories per 100g
Incorporate white beans, like butter beans or cannellini beans, into your diet to boost your fiber intake and bulk up your meals without significantly increasing the calorie count. A 100-gram serving of white beans provides about six grams of fiber – that's roughly 20% of the recommended daily intake of 30 grams. Fiber is excellent for gut health and helps you feel fuller longer because it takes longer to digest. It also stimulates the release of an appetite-reducing hormone called Peptide Tyrosine Tyrosine (PYY) in the small intestine.
3. Spinach - Only 23 calories per 100g
Spinach is a nutritional superstar! It's low in calories but brimming with antioxidants, fiber, and folate. These nutrients support everything from cognitive function to balanced blood sugar levels. Spinach is also a good plant-based source of iron. But here's a pro tip: Pair it with vitamin C-rich foods like bell peppers or broccoli to help your body absorb the iron more effectively.
4. Oats - Approximately 121 calories per 30g serving
Oats make a delicious and low-calorie breakfast. Choose rolled oats over quick-cook oats, as the latter are digested faster and can cause a rapid spike and crash in blood sugar levels. Rolled oats have a lower glycemic index, which means they keep you feeling full for longer. Top them with berries like raspberries and blueberries for a nutritious and satisfying breakfast.
5. Chicken Breast - Around 153 calories per 100g
Chicken breast is a fantastic source of lean protein, with a relatively low-calorie count. To further reduce the calorie content, remove the skin. Enjoy it grilled or roasted alongside a salad or vegetables for a filling and tasty meal.
6. Cauliflower - Just 31 calories per 100g
Cauliflower is a versatile vegetable high in fiber and potassium. It may even help balance hormones by regulating estrogen levels. It's often used as a low-calorie substitute for rice, and I even sneak it into my family's smoothies to boost the nutritional value without altering the taste.
7. Prawns - Around 85 calories per 100g
Prawns are packed with protein, selenium, and vitamin B12, all of which support a healthy immune and nervous system. They're a great addition to a low-calorie diet. Remember, how you cook these foods and what you serve them with matters. Try prawns in a vegetable stir-fry or with a fresh salad for a nutritious, low-calorie meal that will keep you feeling satisfied.
So, what do you think? Do you have any favorite low-calorie foods? Are there any controversial opinions about these choices? Share your thoughts in the comments below! I'm always eager to hear your perspectives.
