Low Calorie Foods That Are Surprisingly Filling

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One of the most difficult dietary changes is to reduce your caloric intake. Many low-calorie foods don’t make you feel hungry or satisfied between meals. But there are plenty of low-calorie, filling, and nutritious foods.

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Here are low-calorie foods that will fill you up surprisingly.

Oats are a great addition to your daily diet. Not only are they low in calories, but they’re also high in protein and fiber to keep you feeling full. 1/2 cup (40 grams) of oatmeal has only 154 calories, but contains 5 grams of protein and 4 grams of fiber sauce).A study of 48 adults showed that eating oatmeal increased satiety and decreased hunger and caloric intake at the next meal. Another small study associated instant oatmeal versus plain old oatmeal compared to ready-to-eat breakfast cereals with significantly improved appetite control over his 4-hour period.Rich in fiber and protein, oats reduce hunger, increase satiety and improve appetite control.

Greek Yogurt

Greek Yogurt is a great protein source to include in a nutritious meal. Nutrition in Greek Yogurt exact numbers vary by brand and flavor, but 1 cup (245 grams) of fat-free Greek yogurt has about 150 calories and 25 grams of protein. A study of 20 women examined how low-fat Greek yogurt compared to high-fat snacks such as chocolate and crackers her snacks affected her appetite. Women who ate yogurt not only felt less hungry, but also had 100 fewer calories at dinner than women who ate crackers or chocolate .Meanwhile, another study of 15 women found that high-protein Greek her yogurt helped reduce hunger and increase satiety compared to low-protein snacks .


Soups are often considered little more than light and simple side dishes, but they are very satisfying. While nutritional values ​​may vary depending on the brand and type of soup, 1/2 cup of condensed chicken noodle soup provides about 60 calories and 3 grams of protein . In fact, some studies show that soups are more filling than solid foods, even with the same ingredients .For example, a study of 12 people showed that mixed soups slowed gastric emptying and increased satiety more effectively than solid meals or soup soups .


Berries, including strawberries, blueberries, raspberries and blackberries, are packed with vitamins, minerals and antioxidants that optimize health. For example, 1 cup (150 grams) of blueberries has only 86 calories, but comes in 3 packs. 6 grams of fiber .Berries are also an excellent source of pectin. Pectin is a type of fiber that has been shown in human and animal studies to slow gastric emptying and increase satiety. It also helps reduce calorie consumption.
One study found that a 65-calorie mid-afternoon berry snack reduced calorie intake later in the day compared to a 65-calorie gummy candy snack (14). rich in fiber and pectin, which slows gastric emptying and promotes satiety.


Eggs are highly nutritious, low in calories and rich in many essential nutrients. One large egg provides about 72 calories, 6 grams of protein, and a variety of important vitamins and minerals .Studies show that eating eggs at the beginning of the day increases satiety. A study of 30 people found that those who ate eggs instead of bagels for breakfast felt fuller and ate 105 fewer calories later in the day . Other studies have observed that a high-protein breakfast may reduce snacking, slow gastric emptying, and lower levels of ghrelin, the hormone that causes hunger . eggs are packed with protein and are great for a low calorie breakfast.


Due to its high fiber content, popcorn is one of the most filling low-calorie snacks. In addition, popcorn helps reduce appetite and increase satiety more than many other popular snack foods. People who ate 150 calories of potato chips were observed to be fuller and happier than those who ate 150 calories of potato chips. Note, however, that these benefits also apply to air-popping his popcorn. Many ready-made varieties are made with extra fat and sometimes sugar, which greatly increases their calorie content. It also reduces hunger and promotes well-being more than other snacks.

Chia Seeds

Touted as a true superfood, chia seeds are low in calories and high in protein and fiber. 28 grams of chia seeds contain 138 calories, 4.7 grams of protein and a whopping 9.8 grams of fiber. Chia seeds are particularly high in soluble fiber, a type of fiber that absorbs water and swells in the stomach, promoting satiety.
In fact, some researchers have observed that chia seeds can absorb up to 15 times their weight in water and move slowly through the digestive tract to keep you feeling full. Adding two servings of chia seeds to your daily diet can help curb high-calorie cravings and curb your appetite. A study of 24 adults found that those who ate yogurt with chia seeds felt less hungry, had less cravings for sugary foods, and felt more full compared to controls have been reported. Chia seeds are rich in soluble fiber that keeps you feeling full all day long.


Fish is rich in protein and heart-healthy fats. For example, 85 grams of cod provides 13 grams of protein and less than 60 calories. Some studies suggest that increased protein intake may reduce appetite and lower levels of ghrelin, a hormone that stimulates hunger . In addition, fish protein may be particularly beneficial in curbing hunger and appetite. Lean fish like cod and halibut have the fewest calories, whereas high-calorie fish like salmon and mackerel provide the most nutrients needed for overall health. Provides essential omega-3 fatty acids.

Cottage Cheese

Cottage cheese is an exceptional source of protein and a great snack.

Cheese Vitamins

One cup (226 grams) of low-fat cottage cheese contains about 28 grams of protein and only 163 calories .Several studies have shown that increasing protein intake with foods such as cottage cheese reduces appetite and hunger levels. Some studies also suggest that eating protein may prolong satiety.


Potatoes are often dismissed as bad and dangerous because they resemble fatty French fries and potato chips.
In fact, potatoes are filling and an important part of a nutritious diet.

Vitamins in Potatoes

A medium-sized baked potato in the skin has energy, while adding 4 grams each of protein and fiber .In fact, one observer who compared the satiety (or satiety) results of certain ingredients gave a satiety score of 323 on the Satiety Index.
Animal and human studies show that potato satiety outcomes may also include potato protease inhibitors, which reduce food cravings and increase satiety by reducing food consumption.

Red Meat

Red meat can successfully reduce hunger and food cravings. Cuts of lean meat such as chicken and turkey. And occasionally fatty pork, are low in energy and high in protein. For example, 113 grams of cooked chicken breast contains about 163 grams of energy and 32 grams of protein. Studies show that low protein intake may increase hunger and appetite, whereas higher protein intake may decrease calorie expenditure and hunger levels (37, 38). .

Red meat has too much protein, which can help you burn fewer calories and reduce hunger.


Legumes, made from legumes, peas and lentils, are very filling due to their high protein and fiber content.


One cup (198 grams) of cooked lentils provides 15.6 grams of fiber and almost 18 grams of protein (40). Plus about 230 calories. Several studies have shown that legumes have a powerful effect on hunger and appetite.Observation of 43 teenagers found that a high-protein diet containing beans. And peas produced more satiety and decreased appetite. And hunger than a high-protein diet containing veal and pork. Another review of nine studies found that people felt 31% better after eating legumes. A type of legume, than after eating excessively carbohydrate foods such as pasta and bread.


Watermelon has a high water content, which can help keep you hydrated and full. Even when you’re low on energy. One cup (152 grams) of diced watermelon provides 46 energy and essential micronutrients including nutrients A and C (43).  In addition, less calorie-dense foods are associated with decreased calorie expenditure. Indeed, in one of his observations in 49 people, replacing oatmeal with the same amount of energy from fruit significantly reduced calorie expenditure and body weight.

Back Line

Saving energy in your lower back doesn’t mean. You have to be hungry or unhappy all the time when you eat. Eating large amounts of protein and fiber-rich ingredients can help curb your appetite and reduce hunger. Combined with an energetic lifestyle and a balanced diet, these low-calorie ingredients keep him feeling full throughout the day.



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