Struggling to lose weight? You might think that feeling hungry is an inevitable part of the process, but it's possible to maintain a calorie deficit and shed excess weight without constantly craving food. As a nutrition coach, I recommend focusing on consuming foods that are high in fibre, protein, and healthy fats to keep you feeling full for longer without overeating. Here are seven low-calorie foods that can help you achieve your weight loss goals:
Eggs (66 calories per medium egg): Eggs are a nutritional powerhouse, packed with vitamins, minerals, and essential fatty acids. They're versatile and can be enjoyed in various dishes. While some dieters opt for egg whites, I suggest eating the whole egg for optimal health benefits, as the yolk contains many vital nutrients. Eggs are a natural source of vitamin D, protein, and omega-3 fatty acids, all while keeping your calorie intake low.
White Beans (139 calories per 100g): White beans, such as butter beans or cannellini beans, are an excellent addition to your diet for increasing fibre intake. Just 100 grams of white beans provides six grams of fibre, which is 20% of the recommended daily intake. Fibre is not only beneficial for gut health but also helps you feel full for longer by taking longer to digest and stimulating the release of the appetite-reducing hormone Peptide Tyrosine Tyrosine (PYY) in the small intestine.
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, supporting cognitive function and blood sugar balance. While spinach is a good plant-based source of iron, it can be hard for the body to digest. To enhance its benefits, pair it with vitamin C-rich foods like bell peppers or broccoli.
Oats (121 calories per 30g): Oats are a tasty and low-calorie breakfast option, with 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 fuller for longer. Top them with berries for a nutritious and low-calorie breakfast.
Chicken Breast (153 calories per 100g): Chicken breast is a lean protein source with a relatively low calorie count. Removing the skin and grilling or roasting it alongside salads or vegetables can further reduce calories while keeping the dish filling and tasty.
Cauliflower (31 calories per 100g): Cauliflower is a versatile vegetable high in fibre and potassium, and it may even support hormonal balance by regulating oestrogen levels. It's often recommended as a low-calorie replacement for rice and can be sneaked into smoothies for extra nutrition without altering the taste.
Prawns (85 calories per 100g): Prawns are a protein-rich food, containing selenium and vitamin B12, which support a healthy immune and nervous system. With only 85 calories per 100 grams, they are a fantastic addition to a low-calorie diet. Cooking prawns in a vegetable stir-fry or with a salad creates a nutritious, low-calorie meal that will satisfy your hunger.
Remember, while these foods are low in calories, how you prepare and serve them is crucial. By incorporating these foods into your diet and making mindful choices, you can achieve your weight loss goals without feeling constantly hungry.
