8 Low-Calorie Foods That Are Actually Filling

Are you trying to lose weight or maintain a healthy weight, but find that you constantly feel hungry? It can be frustrating to feel like you have to constantly restrict your food intake in order to see results. However, there are plenty of low-calorie foods that can help you feel satisfied and full for longer periods of time. Here are 8 low-calorie foods that are actually filling:

1. Oats: Oats are a great source of fiber, which can help you feel full and satisfied. A cup of cooked oats contains just 150 calories, but they are packed with nutrients like protein, iron, and zinc. Oats can be enjoyed as a hot breakfast cereal, mixed into yogurt or smoothies, or added to baked goods for a fiber boost.

2. Legumes: Legumes, such as beans, lentils, and chickpeas, are a fantastic source of plant-based protein and fiber. A cup of cooked beans or lentils contains around 200 calories, but they are also rich in minerals like iron and potassium. Legumes can be added to soups, stews, salads, or used as a base for dips like hummus.

3. Soup: Soup can be a great option for a low-calorie, filling meal. A bowl of soup contains a smaller volume of food compared to a solid meal, but it can still be satisfying and filling. Choose soups that are made with broth or water rather than cream or oil, and load them up with vegetables and legumes for added fiber and nutrients.

4. Greens: Leafy greens, like spinach, kale, and collard greens, are low in calories but high in fiber and nutrients. A cup of cooked greens contains just a few calories, but it can help you feel full and satisfied. Greens can be added to salads, smoothies, or sautéed as a side dish.

5. Berries: Berries are a delicious and low-calorie snack or dessert option. A cup of berries contains just a few hundred calories, but they are packed with fiber, antioxidants, and flavor. Berries can be eaten on their own, mixed into oatmeal or yogurt, or added to smoothies.

6. Nuts and seeds: Nuts and seeds may be high in calories, but they are also rich in healthy fats and protein, which can help you feel full and satisfied. Just be sure to portion out a serving (about a handful) rather than eating the whole bag, as it can be easy to overconsume.

7. Greek yogurt: Greek yogurt is a great source of protein, which can help keep you feeling full and satisfied. It is also lower in calories and sugar compared to regular yogurt. Top Greek yogurt with berries, nuts, or a sprinkle of granola for a tasty and satisfying snack or breakfast.

8. Eggs: Eggs are a versatile and low-calorie source of protein. A large egg contains just 70 calories, but it can help you feel full and satisfied. Eggs can be enjoyed as a breakfast food, added to salads or sandwiches, or used as an ingredient in baking.

Here are a few more tips to consider when incorporating low-calorie, filling foods into your diet:

• Don't skimp on the volume: Low-calorie foods can be especially filling if they have a high volume or take up a lot of space on your plate. For example, a cup of cooked oats or a large salad can be more filling than a small serving of nuts, even though the nuts have a higher calorie count.

• Choose foods with a low energy density: Foods with a low energy density, or a low number of calories per serving size, can help you feel full without consuming a lot of calories. Foods like soup, greens, and berries have a low energy density, making them good choices for weight loss or maintenance.

• Pay attention to your hunger and fullness cues: It is important to listen to your body and stop eating when you are no longer hungry, rather than eating until you are stuffed. This can help you avoid overeating and maintain a healthy weight.

• Stay hydrated: Drinking water can help you feel full and satisfied, especially if you are feeling hungry between meals. Aim to drink at least 8 cups of water per day to stay hydrated and support your weight loss goals.

By using these tips and eating low-calorie, filling foods, you can feel full and healthy while still working toward your weight loss or weight maintenance goals. For long-term success, remember to focus on a balanced and nutritious diet, rather than just cutting calories.