13 foods that are surprisingly low in calories

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One of the most challenging aspects of weight loss is cutting calories. Many low-calorie foods can make you feel hungry quickly and feel full between meals. This leads to you wanting to eat more and finding food more appealing. Fortunately, there are many healthy foods that are both filling and low in calories.
Here are 13 foods that are surprisingly low in calories.

1. Oats

Oats can be a great food for a healthy weight loss diet.
They are not only low in calories but also high in protein and fiber to help you feel full.
A 1/2 cup (40 grams) cup of dry oats has only 148 calories but contains 5.5 grams of protein and 3.8 grams of fiber - both of which have a significant impact on your hunger and appetite .
A study in 48 adults demonstrated that eating oatmeal increased feelings of fullness, decreased feelings of hunger, and reduced the need for calories at the next meal.
Another small study found that instant oatmeal and rolled oats significantly improved appetite over a four-hour period compared to pre-made breakfast cereals.

2. Greek Yogurt

Greek yogurt is a low-calorie high-protein food that can help curb cravings and aid in weight loss.
Although brands and flavors vary, in general a 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein.
A study of 20 women examined the appetite effects of a high-protein yogurt snack compared with unhealthy high-fat snacks like chocolate or crackers. The women who ate yogurt not only felt less hungry, but they also consumed 100 fewer calories at dinner than those who ate cookies or chocolate. Meanwhile, in another study in 15 women, high-protein Greek yogurt reduced hunger and increased satiety compared to lower-protein snacks.

3. Soup

Although soup is often thought of as a light and simple snack, soup is actually a low-calorie food rich in nutrients.
In fact, some studies show that soups can be more filling than solid foods - even if they have the same ingredients.
For example, a study of 12 people showed that smooth soup slowed gastric emptying and had a more filling effect than a solid meal or raw soup.
In another study of 60 people, eating soup before a meal significantly reduced total calorie intake at lunch, by 20%.
Remember that creamy soups and seafood soups – if eaten in large quantities – can also be high in calories.

4. Berries

Berries - including strawberries, blueberries, red raspberries, and blackberries - are packed with healthy vitamins, minerals and antioxidants.
The high fiber content in berries also helps with weight loss and hunger.
For example, 1 cup (148 grams) of blueberries provides only 84 calories but contains 3.6 grams of fiber.
Berries are also an excellent source of pectin. This is a dietary fiber that has been shown to slow gastric emptying and increase satiety in human and animal studies.
This can help cut your calorie needs to aid in weight loss.
One study noted that an afternoon snack containing 65 calories of berries reduced calorie needs later in the day compared to eating 65 calories of confectionery.

5. Eggs

Eggs are extremely nutritious, as they are low in calories but rich in many important nutrients.
One large egg has about 72 calories, 6 grams of protein and a host of important vitamins and minerals.
Studies show that starting your day with a serving of eggs can reduce hunger.
In a study in 30 women, those who ate eggs for breakfast instead of bagels felt fuller and then consumed 105 calories less than usual for the day.
Other studies show that a high-protein breakfast can reduce snacking, slow stomach emptying, and reduce levels of ghrelin, the hormone that causes hunger.

6. Popcorn

Thanks to its high fiber content, popcorn tops the charts as one of the lowest calorie foods.
Although there are only 31 calories in 1 cup (8 grams) of popcorn, it contains 1.2 grams of fiber – 5% of your daily fiber needs.
Fiber not only slows down your digestion to promote fullness, but it can also stabilize blood sugar to suppress hunger and cravings.
Additionally, popcorn can help reduce appetite and promote satiety more than many other popular snack foods.
In fact, a study in 35 people observed that those who ate 100 calories of popcorn were more full and satisfied than those who ate 150 calories of french fries.
Remember, however, that these benefits apply to popcorn. Many ready-made varieties contain a lot of unhealthy fats, artificial flavors, and added salt or sugar, which dramatically increases the calorie content.

7. Chia seeds

Often hailed as a superfood, chia seeds are a low-calorie food rich in nutrients – especially protein and fiber.
A 1-ounce (28-gram) serving of chia seeds provides 137 calories, 4.4 grams of protein, and 10.6 grams of fiber.
Chia seeds are especially high in soluble fiber, a type of fiber that absorbs liquid and swells in your stomach to create a feeling of fullness.
In fact, some studies show that chia seeds can absorb up to 10 times their weight in water. Once eaten, chia seeds move slowly through the digestive tract to keep you feeling full for longer.
Adding a serving or two of chia seeds to your daily diet can curb cravings and reduce cravings.
In a study in 24 adults, those who consumed yogurt with chia seeds added felt less hunger, less desire for sugary foods, and increased feelings of fullness compared to a control group.

8. Fish

Fish is a low-calorie food that is rich in protein and heart-healthy fats.
For example, a 3-ounce (85-gram) serving of cod provides more than 15 grams of protein and under 70 calories.
Some studies show that increasing protein intake can reduce appetite and decrease levels of ghrelin, the hormone that stimulates hunger.
Furthermore, the protein in fish is especially beneficial for reducing hunger levels and cravings.
A study evaluating the effects of beef, chicken and fish proteins found that fish protein had the greatest impact on satiety.
To cut your calorie consumption even further, choose lean fish like cod, halibut, halibut or opt for an even higher calorie like salmon, sardines or mackerel.

9. Cheese

Cheese is a low calorie high protein food and a great snack for people looking to lose weight.
One cup (226 grams) of low-fat cottage cheese contains about 28 grams of protein and only 163 calories.
Many studies prove that increasing your protein intake from foods like cheese can reduce appetite and hunger levels.
Some studies also show that eating protein can slow stomach emptying to prolong feelings of fullness.
Furthermore, a study of 30 healthy adults even found that cheese and eggs had a similar effect on satiety.

10. Potatoes

Potatoes are often considered unhealthy and harmful because potatoes are often processed into high-fat fries or chips.
However, the truth is that potatoes are a low calorie high protein food.
A medium baked potato contains 161 calories but provides up to 4 grams of protein and fiber.
In fact, a study that assessed the effects of certain foods on satiety ranked boiled potatoes number one, with a score of 323 on the satiety index - almost seven times higher compared to croissants.
Animal and human studies indicate that the satiety effects of potatoes may be related to protease inhibitors, which are enzymes that can reduce appetite and reduce food intake to enhance satiety .

11. Lean meat

Lean meat is very effective in reducing hunger and appetite between meals.
Lean meats like low-fat chicken, turkey and red meat are low in calories but high in protein.
For example, 4 ounces (112 grams) of cooked chicken breast contains about 185 calories and 35 grams of protein.
Research shows that insufficient protein intake can increase hunger and cravings while high protein intake can decrease calorie intake and hunger levels.
In one study, people who ate a high-protein meal that included meat consumed 12% less food at dinner than those who ate a high-protein meal without meat.

12. Legumes

Due to their high protein and fiber content, legumes like peas and lentils are known to be low calorie but filling foods.
One cup (198 grams) of cooked lentils provides about 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein.
Many studies prove that legumes have a powerful effect on hunger and appetite.
A study in 43 young adults found that a high-protein meal with beans and peas increased satiety and decreased cravings and hunger more than a high-protein meal with veal and pork.
Another review of nine studies reported that people felt 31% more full after eating beans compared to high-carb meals of pasta and bread.

13. Watermelon

Watermelon is a low calorie and high water content food that can provide you with water and full vitamins.
One cup (152 grams) of diced watermelon contains 46 calories along with several essential micronutrients like vitamins A and C.
Eating low-calorie foods, such as watermelon, has an impact Similar effects on satiety compared to foods with high calorie density.
Plus, foods with a lower calorie density can aid weight loss.
In fact, in a study in 49 women, replacing oat crackers with an equal number of calories from fruit was associated with a significant reduction in calorie intake and body weight.

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Reference source: healthline.com