13 Traits With Surprisingly Low Calories

Find out 13 Traits with surprisingly low calories but a lot of flavour and nutrition, ideal for a healthy and balanced diet.

There are numerous low-calorie foods that may aid in weight loss. If you want to lose weight while being full, try adding oats, Greek yogurt, and other high protein or high Fiber foods.

Calorie restriction can be one of the most difficult dietary modifications to implement. Many low-calorie foods can make you feel hungry and unfulfilled in between meals.

However, there are plenty nutritious foods available that are both full and low in calories. Here are 13 low-calorie meals that are surprisingly full.

1. Oats

• Oatmeal can be a great supplement to your everyday diet.
• They are not only low in calories, but also high in protein and Fiber, which help you feel full.
• A 1/2-cup (40-gram) serving of dried oats contains only 154 calories but provides 5 grams of protein and 4 grams of Fiber, all of which can have a major impact on your hunger and appetite.
• One research of 48 adults discovered that eating oatmeal increased feelings of fullness while decreased hunger and calorie consumption at the following meal.

2. Greek Yogurt

• Greek yogurt is an excellent protein source that may be added into a healthy diet.
• Although the exact figures vary by brand and flavour, a 1-cup (245-gram) serving of non-fat Greek yogurt contains approximately 150 calories and 25 grams of protein.
• One research of 20 women looked at how a non-fat Greek yogurt snack affects hunger versus higher fat snacks like chocolate or crackers.
• Women who ate yogurt felt less hungry and consumed 100 fewer calories at dinner than those who ate crackers or chocolate.
• Meanwhile, a study of 15 women discovered that high protein Greek yogurt reduced appetite and boosted feelings of fullness when compared to low-protein snacks.

3. Soup

• Soup is sometimes dismissed as nothing more than a light and basic side dish, but it can be extremely fulfilling.
• The brand and kind of soup may vary in nutritional composition, but a 1/2-cup serving of condensed chicken noodle soup from a can includes around 60 calories and 3 grams of protein.
• In fact, several studies indicate that soups may be more filling than solid foods, even if they include the same contents.
• For example, one 12-person trial found that blended soup slowed stomach emptying and was more successful in promoting fullness than solid meals or chunky soups.
• In another research of 60 adults, having soup before a meal reduced total calorie intake at lunch by an astonishing 20%.
• Keep in mind that while creamy soups and chowders are satisfying, they can also be heavy in calories.
• To cut calories and increase satiety, choose a soup with a lighter broth or stock.

4. Berries

• Berries Strawberries, blueberries, raspberries, and blackberries include vitamins, minerals, and antioxidants that help improve health.
• For example, 1 cup (150 grams) of blueberries has only 86 calories yet has 3.6 grams of Fiber.
• Berries are also high in pectin, a dietary Fiber that has been demonstrated in both human and animal studies to decrease stomach emptying and boost feelings of fullness.
• This could also assist reduce calorie intake.
• One study found that a 65-calorie afternoon snack of berries reduced calorie intake later in the day when compared to a 65-calorie snack of gummy candies.

5. Eggs

• Eggs are particularly nutrient-dense, as they are low in calories yet high in essential elements.
• A single big egg has about 72 calories, 6 grams of protein, and a variety of essential vitamins and minerals.
• According to research, eating eggs first thing in the morning can help you feel more full.
• In a 30-person research, participants who ate eggs for breakfast instead of a bagel reported feeling more full and consuming 105 less calories later in the day.
• Other studies found that a high protein breakfast could minimize snacking, slow stomach emptying, and lower levels of ghrelin, the hormone that causes hunger.

6. Popcorn

• Popcorn ranks first among low-calorie foods due to its high Fiber content.
• Although 1 cup (8 grams) of air-popped popcorn has only 31 calories, it contains 1.2 grams of dietary Fiber, which accounts for up to 5% of your daily Fiber requirements.
• Fiber not only slows the digestion process, which promotes fullness, but it can also help to regulate blood sugar levels.
• Additionally, popcorn can help lower hunger and boost sensations of fullness more than many other popular snack foods.
• In fact, in one study of 35 people, researchers discovered that those who ate 100 calories of popcorn felt fuller and more satisfied than those who ate 150 calories of potato chips.
• However, keep in mind that these benefits only apply to air-popped popcorn. Many ready-made variations have a lot of added fat and occasionally sugar, which significantly raises the calorie count.

7. Chia Seeds

• Chia seeds, often regarded as a major superfood, contain a high concentration of protein and Fiber in a low number of calories.
• A 1-ounce (28-gram) serving of chia seeds contains 138 calories, 4.7 grams of protein, and an impressive 9.8 grams of Fiber.
• Chia seeds are particularly high in soluble Fiber, which absorbs liquid and expands in the stomach to increase feelings of fullness.
• In fact, some researchers discovered that chia seeds may absorb 15 times their weight in water and move slowly through your digestive track, keeping you feeling full.
• Including two servings of chia seeds in your daily diet will help suppress high calorie cravings and reduce appetite.
• In one research of 24 individuals, those who had yogurt with additional chia seeds reported less hunger, fewer cravings for sugary meals, and stronger sensations of fullness than the control group.

8. Fish

• Fish are high in protein and heart-healthy lipids.
• For example, a 3-ounce (85-gram) portion of cod contains 13 grams of protein and has fewer than 60 calories.
• According to some study, increasing protein intake can reduce appetite and ghrelin levels, the hormone responsible for stimulating hunger.
• Furthermore, fish protein may be particularly effective in lowering hunger and appetite.
• One study that compared the effects of beef, chicken, and fish protein found that fish protein had the highest impact on feelings of fullness.
• While lean fish like cod and halibut have the fewest calories, higher-calorie fish like salmon and mackerel include omega-3 fatty acids, which are essential for overall health.

9. Cottage Cheese

• Cottage cheese is high in protein and makes a fantastic snack.
• One cup (226 grams) of low-fat cottage cheese contains around 28 grams of protein and only 163 calories.
• Numerous studies show that boosting your protein intake through foods such as cottage cheese will reduce appetite and hunger.
• According to some studies, eating protein can help you feel fuller for longer.
• Furthermore, one study of 30 healthy adults found that cottage cheese and eggs had comparable effects on fullness.

10. Potatoes

• Potatoes are sometimes dismissed as unhealthy and hazardous because they are associated with high-fat French fries and potato chips.
• However, potatoes can be both full and nutritious.
• One medium baked potato with skin includes 161 calories but also has 4 grams of protein and Fiber.
• In fact, a research testing the effects of several foods on satiety — or fullness — found that boiling potatoes were the most filling, scoring 323 on the satiety index – over seven times higher than croissants.
• According to animal and human research, the filling properties of potatoes may be due to potato protease inhibitors, which are chemicals that can suppress hunger and food intake in order to increase fullness.

11. Lean meat

• Lean meat can effectively suppress hunger and appetite in between meals.
• Lean foods such as chicken, turkey, and low-fat cuts of red meat are low in calories but high in protein.
• For example, 4 ounces (113 grams) of cooked chicken breast has around 163 calories and 32 grams of protein.
• According to research, consuming insufficient protein might increase hunger and appetite, whilst eating more protein can reduce calorie intake and hunger levels.
• According to one study, participants who ate a high protein lunch with meat consumed 12% less food by weight at supper than those who ate a high carb, meatless meal.

12. Legumes

• Because of their high protein and Fiber content, legumes like beans, peas, and lentils can be extremely satisfying.
• One cup (198 grams) cooked lentils contains around 230 calories, 15.6 grams of Fiber, and roughly 18 grams of protein.
• Multiple studies have found that legumes have a significant impact on hunger and appetite.
• A study of 43 young adults found that a high protein lunch with beans and peas boosted feelings of fullness while decreasing appetite and hunger more than a high protein dinner with veal and pig.
• Another assessment of nine research found that eating pulses, a type of legume, made people feel 31% more full than high-carb meals like pasta and bread.

13. Watermelon

• Watermelon has a lot of water, which keeps you hydrated and full while providing very little calories.
• One cup (152 grams) of diced watermelon includes 46 calories and a variety of key micronutrients such as vitamins A and C.
• It has been demonstrated that eating foods with low calorie densities, such watermelon, has comparable effects to high calorie densities on sensations of hunger and fullness.
• Furthermore, consuming less calories has been associated with foods having a lower calorie density.
• In fact, substituting an equal amount of calories from fruit for oat cookies dramatically decreased calorie consumption and body weight in a research involving 49 participants.

The bottom line

• Reducing your calorie intake doesn’t have to leave you feeling ravenous or empty in between meals. Consuming an extensive range of satisfying meals high in protein and Fiber might help suppress appetite and stave off cravings.
• When combined with an active way of living and a healthy diet, these low-calorie items can provide you with energy and satisfaction all day long.

Frequently Asked Questions (FAQ):

1. What are some common foods that contain surprisingly few calories?

Cucumbers, celery, zucchini, mushrooms, tomatoes, strawberries, watermelon, spinach, and bell peppers are examples of common foods with surprisingly few calories. These foods are abundant in water and nutrients, in addition to being low in calories.

2. How may adding low-calorie foods aid with weight management?

Incorporating low-calorie foods into your diet can aid in weight management by allowing you to eat larger quantities while consuming less calories. This can help you feel full and satisfied while preserving the calorie deficit required for weight loss.

3. Are there any health benefits to ingesting low-calorie foods?

Yes, eating low-calorie foods can bring several health benefits, such as improved digestion, hydration, increased nutritional intake, and a lower risk of chronic diseases like heart disease and diabetes. These meals are typically high in vitamins, minerals, and antioxidants.

4. Can consuming just low-calorie foods cause nutritional deficiencies?

Eating exclusively low-calorie foods may result in nutritional deficits if not supplemented with other nutrient-dense foods. A well-rounded diet should include a range of foods to suit all of your nutritional needs, such as proteins, healthy fats, and complex carbohydrates.

5. How can I make low-calorie meals more appetizing and satisfying?

Low-calorie foods can be made more tasty and gratifying by adding herbs and spices, using healthy dressings and sauces, pairing them with lean proteins, and preparing them in a variety of ways, such as grilling, roasting, or stir-frying. Experimenting with different recipes and cooking techniques can improve the flavour and appeal of low-calorie items.