Low-calorie foods
that still fill you up
Hunger can be a difficult hurdle to clear for people looking to lose weight. While nutritious foods don’t lack taste, many people adapting to new diets featuring healthful, low-calorie foods find themselves still hungry after meals, making it difficult for them to stay the course and reach their weight-loss goals. Some low-calorie foods may contribute to hunger pangs, but there are many foods that satisfy hunger despite their low calorie count.
Baked potatoes
Potatoes might be high in carbohydrates, but they are loaded with nutrients and antioxidants that can boost the immune system. Baked potatoes provide a powerful punch of potassium, which can help men and women better control their blood pressure. That’s especially beneficial to overweight or obese men and women who are already dealing with high blood pressure. Baked potatoes can also make men and women feel full, which should help low-calorie devotees avoid overeating. Another great benefit of baked potatoes is that they are considered a fat-burning food.
“Healthy toppings for baked potatoes include light or spray butter, light or fatfree sour cream, salsa, or light ranch dressing,” said Victoria Lee, owner of Diet Center in Conway. “Even though they are healthier, you still want to limit the amount you add to the potato. I, personally, enjoy adding fresh spinach leaves and a sprinkle of reduced-fat shredded mozzarella cheese to my potato. It’s a great way to get in some veggies and protein as well.”
Eggs
The reputation of eggs tends to change every few years, and much of that can no doubt be attributed to misinformation about this low-calorie breakfast staple. Eggs are a great source of complete protein, and that protein contributes to feelings of fullness. According to the Academy of Nutrition and Dietetics, eggs contain all nine essential amino acids that, upon being digested, release hormones that suppress the appetite.
“When eating whole eggs and yolks, you want to do so in moderation because of the cholesterol,” she said. “Since the fat and cholesterol in an egg is found in the egg yolks, you can use egg whites in place of the yolks as a healthier option.”
Greek yogurt
Greek yogurt is another excellent low-calorie source of protein, offering roughly twice as much protein as regular yogurt. Greek yogurt is also an excellent source of calcium, potassium, zinc and vitamins B6 and B12, and Greek yogurt also contributes to feelings of fullness. A study from the Nestlé Nutrition Institute found that consuming proteins found in dairy products increases satiety.
“When looking at the label on Greek yogurt, it is best to choose low-fat or fat-free,” Lee said. “You also want to avoid the added sugar by choosing plain yogurt and adding your own fresh fruit or flavors such as cinnamon. Five or six almonds or 1 tablespoon of ground milled flax is also good to add to your yogurt.”
Oatmeal
While many people may only eat oatmeal when fighting a cold, this high-fiber and low-calorie breakfast choice can be enjoyed year-round and help to fight feelings of hunger. According to the Dairy Council of California, oatmeal contains soluble fiber that stays in the stomach for long periods of time. That contributes to feelings of fullness and may decrease midmorning hunger pangs. The soluble fiber in oatmeal can also decrease low-density lipoprotein cholesterol, which is often referred to as “bad cholesterol.”
Apples
Apples are another low-calorie source of soluble fiber, and apples are also a good source of vitamin C, which can boost the immune system. But apples are more than just a low-calorie food that contributes to feelings of fullness. Finnish researchers who studied dietary data of more than 9,200 men and women found that those who ate apples frequently had lower risk of stroke than those who did not eat apples. That could be attributable to the effect of soluble fiber on LDL cholesterol, as well as the effects of the antioxidant compounds found in apples.
Hunger pangs have derailed many a low-calorie diet, but there are plenty of low-calorie foods that also satisfy hunger and reduce the likelihood of overeating.