Looking to shed some pounds without feeling hungry all the time? You're in luck! As a nutrition coach, I've got some great news for you. It's possible to maintain a calorie deficit and lose weight without constantly craving food. The key is to focus on foods that are high in fibre, protein, and healthy fats, which will keep you feeling full and satisfied without overeating. Here are seven low-calorie foods that I recommend adding to your diet for healthy weight loss.
What are Low-Calorie Foods?
Low-calorie foods are those that provide a reduced amount of energy per gram of food. While some packaged foods may claim to be low-calorie, it's important to remember that whole foods are more nutrient-dense and offer a wider range of vitamins and minerals compared to processed snacks like cereal bars. So, let's dive into the seven foods I recommend for healthy weight loss.
1. Eggs (66 calories per medium egg)
Eggs are a nutritional powerhouse, packed with protein, vitamin D, and omega-3 fatty acids, all while being low in calories. They're versatile and can be enjoyed in various dishes. While some dieters opt for egg whites only, I suggest eating the whole egg for optimal health benefits, as the yolk contains essential vitamins and minerals. Eggs are a great way to start your day or satisfy a snack craving without breaking your calorie budget.
2. White Beans (139 calories per 100g)
White beans, such as butter beans or cannellini beans, are an excellent source of fibre and can help you feel full without adding many calories. Just 100 grams of white beans provides a significant 6 grams of fibre, which is 20% of the recommended daily intake. This fibre content not only supports gut health but also stimulates the release of Peptide Tyrosine Tyrosine (PYY), a hormone that reduces appetite. Incorporating white beans into your meals can help you bulk up your dishes while keeping your calorie count in check.
3. Spinach (23 calories per 100g)
Spinach is a low-calorie leafy green that packs a nutritional punch. It's rich in antioxidants, fibre, and folate, which contribute to cognitive function and blood sugar balance. While spinach is a good plant-based source of iron, it can be harder for the body to digest. To enhance iron absorption, pair spinach with vitamin C-rich foods like bell peppers or broccoli. This leafy green is a versatile addition to salads, smoothies, or any dish that needs a nutritional boost without adding many calories.
4. Oats (121 calories per 30g)
Oats are a tasty and low-calorie breakfast option, providing only 121 calories per 30-gram serving. Rolled oats are preferred over quick-cook oats, as they have a lower glycemic index and can keep you feeling fuller for longer. Topping your oats with berries like raspberries and blueberries adds a nutritious and low-calorie twist to your morning meal. Start your day with a warm bowl of oats and feel satisfied without exceeding your calorie goals.
5. Chicken Breast (153 calories per 100g)
Chicken breast is a lean protein source, offering a relatively low calorie count of 153 calories per 100 grams. To reduce calories further, remove the skin and grill or roast the chicken alongside salads or vegetables. This combination provides a filling and tasty meal while keeping your calorie intake in check. Chicken breast is a versatile protein that can be enjoyed in various dishes throughout the day.
6. Cauliflower (31 calories per 100g)
Cauliflower is a versatile vegetable that's high in fibre and potassium. It may even support hormonal balance by regulating oestrogen levels. This low-calorie food is often recommended as a rice substitute and can be sneaked into smoothies for extra nutrition without altering the taste. Cauliflower's versatility makes it an excellent addition to soups, stir-fries, and various dishes, all while keeping your calorie count low.
7. Prawns (85 calories per 100g)
Prawns are a protein-rich seafood option, providing selenium and vitamin B12, which support a healthy immune and nervous system. With only 85 calories per 100 grams, prawns are a fantastic addition to a low-calorie diet. The key to enjoying prawns healthily is in how you cook them. Try stir-frying them with vegetables or serving them with a salad for a nutritious and satisfying meal that won't break your calorie budget.
Remember, when incorporating these low-calorie foods into your diet, it's essential to pay attention to portion sizes and cooking methods. By focusing on whole, nutrient-dense foods and making mindful choices, you can achieve healthy weight loss without feeling constantly hungry. So, go ahead and enjoy these delicious and nutritious options while working towards your weight loss goals!
