One of the biggest obstacles that stand in the way of us losing weight is we don’t want to be hungry. Finding a diet plan where you can lose weight, eat healthy, and not be hungry may seem out of reach but the fact is it is pretty easy: water, fiber, and low-calorie protein. The thing is you have to know the right food to eat.
Low Calorie Filling Foods
One of the first simple tips that can help you trim down is to drink a large glass of cold water the next time you are hungry. Wait for 15 minutes and if you are still hungry, choose a low calorie or high fiber food that will fill you up without filling you out. Here is a list of foods for you to start with:
1. Grains and Black Rice
For breakfast, skip the sugary cereals that will give you an energy rush and then drop it fast leaving you wanting more. Instead, go for whole grains such as oatmeal and brown rice, whose fiber content is satiating and will help to balance your blood sugar levels.
Black beans are a healthy alternative to white rice and brown rice. For 90 calories, you get a half cup of black rice that is packed with antioxidants and fiber.
2. Going Green
Green vegetables and smoothies are great low calorie filling foods to go for if you're trying to keep your weight under control. A cup of broccoli has 25 calories but it takes 80 calories to digest it, you're actually burning calories by eating it.
A green smoothie is an effective way to get fruits and vegetables into your body through a tasty refreshing beverage. Green smoothies are satiating with very few calories but very rich content of vitamins and minerals.
3. A Hill of Beans
The benefit of eating legumes is that you can not only get enough fiber but also prevent disease. Beans are brimming with complex carbs, fiber, antioxidants and nutrients. While the calories are low, it is the fiber that keeps you feeling full. Chickpeas, black-eyed peas, red kidney beans, black beans, fava beans, lentils, and edamame are all low calorie filling foods.
Besides being refreshing, watermelon can keep you full with a good combination of fiber, half the amount of vitamin C that is recommended for the day, and less than 100 calories for two cups worth. It’s especially a cool treat on a hot summer day.
Consuming broth based soups before you eat dinner will help you eat less food. Add high fiber vegetables and you could save lots of calories while feeling full. A half cup of chicken broth is only 8 calories so you have plenty of calories left for your veggies. Add a dash of hot sauce to spice things up.
6. Cottage Cheese
Low calorie plus high in protein, cottage cheese is also low in fat, making it one of the excellent low calorie filling foods. A half cup of cottage cheese has 103 calories, 11.7 grams of protein, and 4.5 grams of fat. With these numbers you do not have to worry much about gaining weight.
At 78 calories and just under 7 grams of protein (6.3), eggs weigh in as a great snack or can be boosted up to make a good meal any time of the day. Add to this the fact that they have the nine vital amino acids that our bodies can’t create themselves. Studies found that people eating eggs for breakfast ate fewer calories during the day.
Turkey is a great choice for low-calorie diet as it can provide great amount of protein while keeping the calories low. Boneless, skinless turkey breast has only 116 calories for three-ounces; it has 1.7 grams of fat and 25.1 grams of protein. Chicken comes in as a close second with 142 calories, 3.1 grams of fat, and 26.7 grams of protein.
Fresh figs are sweet but because they are high in fiber they keep your blood sugar levels even so there is no erratic high and low. One fig has 37 calories and a gram of fiber, making it one of the best low calorie filling foods. Instead of grabbing a sweet cake from the vending machine, try a natural sugar to keep your blood sugar even.
No movie needed – This food makes a great snack any time of the day. Three cups of popcorn that has been air-popped has only 90 calories. You get a large amount of food for fewer calories than potato chips. You can add a little red pepper flakes on your pizza for a little heat with no extra calories.
11. Baked Potato
While potatoes have gotten a bad rap because of their carbohydrate level, on the plus side they have been shown to keep dieters full longer. A baked potato has 160 calories but also has fiber and is low in fat. Watch what you put on it so you don’t add on a lot more calories.
12. Wheat Berries
With 6 grams of fiber and 6 grams of protein for each serving, this wheat product will help you stay satisfied longer so you won’t be so apt to reach for junk foods like cookies, cake and candy. Add nuts and apples for an even higher fiber snack or salad.