To lose weight, you need to eat fewer calories than you burn during the day.
Low-calorie foods that are high in protein and fiber will help you feel fuller for longer.
Apples, whole grains, eggs, nuts, and fish are some filling, low-calorie options to reach for.
In order to lose weight, you need to consume
fewer calories than your body burns. One way
to lower the number of calories that you eat is
by focusing on low-calorie foods.
A diet with mainly low-calorie foods can
create a caloric deficit that may result in
weight loss. However, not all low-calorie foods are created equal. In general, low-calorie foods -
- which are usually carbohydrates like fruits and
vegetables - won't leave you as satiated, or
satisfied, as more calorie-dense foods that
contain protein and fat.
Protein, fiber, and fats tend to be the most
satiating, while carbohydrates usually leave
us feeling hungry shortly after eating.
Choosing lower-calorie, nutrient-dense
foods should be the goal.
Here are 15 healthy low-calorie foods that you
should incorporate into your diet.
Apples
Apples have lots of fiber and are just sweet enough to satisfy cravings.
Low-calorie natural foods will almost always be bulky and will provide a lot of satisfaction when you eat them. They require a lot of chewing which is part of the thing that satisfies us when we eat.
Make sure to eat apples with the skin, as that's where most of the fiber is located.
Crunchy vegetables
It's no surprise that vegetables are low-calorie and nutrient-rich foods that are closely associated with a healthy weight.
To really feel satisfied with your vegetable-based snack, choose crunchy veggies like broccoli, carrots, celery, cucumbers, or bell peppers.
Whole grains
Eating whole grains — like oatmeal, 100% whole-grain bread or pasta, and brown rice — will keep you feeling full longer.
That's because whole grains have high fiber content and take longer for your body to break down than white grains like refined flour.
Almonds
Nuts aren't typically considered a low-calorie snack, because they're very nutrient-rich.
A single serving of 10 to 12 almonds is about 100 calories. But eating those 100 calories can keep you feeling full and reduce the likelihood that you'll consume more calories later in the day and keep from eating more sugary snacks, which may contribute to diabetes.
Sunflower seeds
Like nuts, seeds are calorie-dense, but super healthy since they're high in healthy fats, fiber, and nutrients like vitamin E.
Eggs
Eggs are high in protein and low in calories, making them one of the healthiest breakfast options to enhance weight loss.
I recommends hard-boiled eggs for your convenience.
Grapefruit
Grapefruit has high water content and plenty of fiber and nutrients to make you feel satisfied.
A small 2006 study of obese individuals found that people who ate fresh grapefruit three times a day before meals lost more weight over 12 weeks than people who didn't eat grapefruit.
Fish
Fish is packed with protein, which has been linked to weight loss, in part because it keeps you feeling full and you digest it more slowly.
Canned tuna
If you're not comfortable cooking fish, canned tuna can provide the same benefits with less hassle. Avoid high-calorie mayo, and mix your tuna with healthier options.
It tastes great with chopped vegetables like tomato, onion, cilantro, and peppers, or by itself with a little bit of lime and salt added.
Greek Yogurt
Consuming yogurt has been linked to increased weight loss and reduced body fat. Greek yogurt is a particularly good choice because it's naturally low in fat and high in protein.
Tomatoes
Tomatoes are a versatile, low-calorie vegetable that make a great snack. Tomatoes are very low calorie but surprisingly satiating. Their robust flavor, high water content, and fiber content will help you feel satisfied.
Add a tiny drizzle of olive oil and sprinkle of pepper for extra hunger-fighting power. Although olive oil is calorie dense, the added fat can help you stay fuller for a longer time.
Chicken breast
Chicken breast is a low-fat, low-calorie source of protein. Consuming poultry, like chicken breast, is associated with overall health. A 100-gram serving of chicken has about the same amount of protein as the same-sized serving of beef, with about 25% fewer caloriesand half the fat.
I recommends shredding chicken breast and adding it to salads or making low-calorie tacos by using a lettuce wrap.
Soup
Soup has a lot of liquid volume, without many calories. Because of that, it can help fill you up and reduce the amount that you eat later in the day. Skip the creamy soups and reach for a chunky, vegetable soup with a clear broth, which is the most filling.
Popcorn
Air-popped popcorn without any oil or butter has just 31 calories per cup, making it a very low-calorie snack perfect for when you're craving something salty and crunchy.
Water
Water has zero calories and is critical for health. Research suggests that drinking water before a meal can help you feel more satisfied and consume fewer calories.
Drinking water rather than sweetened beverages is also linked with weight loss. Men should drink 3.7 liters of water a day, while women should aim for 2.7 liters. Try lemon water instead of sugary beverages.
Insider's takeaway
Counting calories can be tedious and hard to maintain long-term. Don't automatically reach for the lowest-calorie snack, instead, choose a snack that is low calorie, but that contains lots of fiber, water, and nutrients.
I suggest choosing foods that are nutrient-dense and provide less calories overall; usually these tend to be whole foods. Reducing processed foods and increasing whole foods are the simplest dietary recommendations I could give, but probably the most valuable.
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