Low Calorie Foods That Are Surprisingly Filling

One of the most difficult dietary changes is to reduce your caloric intake. Many low-calorie foods may not leave you feeling hungry or satisfied between meals. However, there are plenty of nutritious foods that are low in calories and filling.

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Here are many low-calorie foods that will surprise you.

Oats

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, making you feels full.

Oat nutrition

A 1/2 cup (40 grams) of oatmeal has only 154 calories, but it contains 5 grams of protein and 4 grams of fiber, both of which can have a significant impact on hunger and appetite. 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 .

Summary

Rich in fiber and protein, oats help reduce hunger, increase satiety, and improve appetite control.

Greek yogurt

Greek yogurt is a great source of protein to include in a nutritious diet.

Greek yogurt diet

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

Summary

Greek yogurt is rich in protein and has been associated with decreased hunger, reduced calorie intake, and increased satiety.

Soup

Soups are often dismissed as little more than light, simple side dishes, but they are very satisfying.

Soup nutrition

Nutritional values ​​may vary depending on the brand and type of soup, but his 1/2 cup of concentrated chicken noodle soup has about 60 calories and 3 grams of protein. In fact, some studies show that soups can be more filling than solid foods, even though they contain the same ingredients. For example, a study of 12 people showed that mixed soups were more effective in slowing gastric emptying and promoting satiety than solid meals or soup soups.

Another study of 60 people found that eating soup before a meal significantly reduced his total calorie intake at lunch by as much as 20%. Keep in mind that creamy soups and chowders can also be high in calories when filling you up. Choose lighter or soup-based soups to minimize calories and maximize satiety.

Summary

Certain types of soups are low in calories and may slow down gastric emptying, but reduce your overall calorie intake.

Berries

Berries such as strawberries, blueberries, raspberries and blackberries are packed with vitamins, minerals and antioxidants that optimize health.

Berry nutrition

For example, 1 cup (150 grams) of blueberries has only 86 calories but 3.6 grams of fiber (10). Berries are also a good 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. This also helps reduce calorie consumption.