Eating protein-centric foods will make you feel more satiated and aid in fat loss.
The key to successful weight loss is exercising regularly and maintaining a calorie deficit. Simply put, this involves consuming fewer calories than you burn. Incorporating low-calorie, filling foods into your meals can significantly reduce your overall calorie intake while helping you feel satisfied for longer. This strategy supports your calorie deficit during the cutting phase, enabling your body to utilize fat stores for energy, enhancing muscle definition, and facilitating weight loss.
This article presents a selection of low-calorie, nutrient-dense foods as practical tools for weight loss and fat burning. We also highlight essential nutrients for your diet as you plan your weight loss journey.
Satiety & Weight Management
Before getting into the topic, you must understand the relationship between satiety and weight management. Satiety is the feeling of satisfaction and fullness during or after a meal. It keeps you from having extra meals or craving snacks, preventing you from eating more. So, in simple terms, satiety is the absence of hunger.
The expected satiety indicates the type and size of food (1). For this reason, two foods can’t be equal, especially with satiety. Some foods have you feeling full for an extended period, while others can barely satisfy you. This is because of the ratio of various macronutrients in such foods, which we cover in detail below.
Protein
Protein comprises smaller units of amino acids that help repair and build the body’s tissues. They also help keep the immune system at optimum levels, transport essential nutrients to different body parts, and act as energy sources. To prevent muscle loss, we require at least one gram of protein per kilogram of body weight. Foods with high proteins are calorie-dense and take longer to digest, giving you that feeling of satisfaction for a long time.
Carbohydrates
Carbohydrates are one of the major macronutrients in foods that your body breaks down into glucose. They’re the primary energy sources in your body’s cells and organs. If weight loss is your goal, it’s recommended to steer clear of high-carb foods since your body digests them more rapidly. This makes you crave satisfaction from other food sources shortly after that.
Fats
Healthy fats are excellent sources of vitamins that help our bodies absorb them. Despite what people think, fats can help with weight loss. Foods with high levels of healthy fats contribute to satiety, giving you that sense of filling by slowing down the body’s ability to digest foods.
Fiber
Fiber is an excellent low-calorie macronutrient for bulking up your meals. It makes you feel fuller and prevents you from eating unnecessary foods that could increase your calorie intake, leading to weight gain.
Low-Calorie Filling Foods
Now that we understand the concept of low-calorie foods and macronutrients that contain high and low amounts of calories let’s look at some low-calorie foods that can aid weight loss while maintaining muscle.
- Protein Foods
- Vegetables and Fruits
- Whole Grains
Protein Foods
Protein foods contain high levels of proteins and are filling. They stay longer in your system, preventing you from craving other foods. Below is a list of some protein sources.
Eggs
Eggs are a staple bodybuilding food. They contain about six grams of proteins and a calorie count of 70, which can be used to build muscle mass. You can prepare eggs in various ways, such as poached, scrambled, fried, and boiled. Eggs can also be prepared alongside vegetables, making a great filling meal.
Greek Yogurt
Greek yogurt is a high-protein food and contains 20 grams of protein per every 200-gram serving with a calorie count of 118. It’s very effective in reducing appetite and hunger. It also helps you build muscle mass. For a healthy, filling meal, you can mix Greek yogurt with olive oil, lemon juice, garlic, and cucumber. In addition, studies have revealed that Greek yogurt can lower blood pressure and reduce the risk of type 2 diabetes (2).
Salmon
Salmon is a healthy source of proteins and oils that can help with satiety and reduce hunger pangs. This fish enables you to maintain muscle while you lose weight. A serving of about two to three ounces of salmon contains about 200 calories with 22 grams of protein. You can combine salmon with pepper, salt, parsley, and lemon juice, filling meals with low calories.
Tofu
Tofu is a good option for vegans trying to avoid animal products because it is high in protein. Every 100 grams of tofu contains 76 calories and eight grams of protein. You can combine tofu with pepper, onions, and spices to make it a good meal.
Vegetables & Fruits
Vegetables and fruits are low-calorie foods that can fill you for a very long time. They have water and fiber content, giving you that satisfying feeling and keeping you filled. Fruits and vegetables are effective ways to lose weight while toning your muscles. Here is a list of fruits and vegetables you can combine for your meals.
- Apples (Contains four grams of fiber, 8.5 mg of vitamin C, and a calorie count of 95.)
- Broccoli (Calorie count of 30 per cup serving and contains high fiber nutrients and vitamins A, C, and K.)
- Berries (A cup of berries contains about 60 to 80 calories and high fiber and water content.)
- Carrots (A cup of carrot contains about 50 calories and high fiber and water content.)
- Oranges (A medium orange contains about 60 calories and is an excellent source of vitamin C. They also have high fiber and water content.)
- Tomatoes & Peppers (They contain 25 to 30 calories. Just like oranges, they have high fiber and water content.)
- Cucumbers (A whole cucumber has a calorie count of 45 and very high water content.)
Whole Grains
Whole-grain foods contain all parts of the grain and are effective for weight loss while leaving you satisfied because of their high fiber content and low calories. These foods include brown rice, oatmeal, whole-wheat bread, quinoa, and corn mixed in small amounts.
Wrapping Up
Low-calorie, filling foods are ideal for athletes aiming to lose weight while maintaining muscle definition, particularly during a cutting phase. This article presents a variety of satisfying options that allow you to avoid constant trips to the kitchen. Consider incorporating these foods into your diet and discover how they can support your weight loss journey.
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References
- Forde, C. G., Almiron-Roig, E., & Brunstrom, J. M. (2015). Expected Satiety: Application to Weight Management and Understanding Energy Selection in Humans. Current obesity reports, 4(1), 131–140. https://doi.org/10.1007/s13679-015-0144-0
- Salas-Salvadó, J., Guasch-Ferré, M., Díaz-López, A., & Babio, N. (2017). Yogurt and Diabetes: Overview of Recent Observational Studies. The Journal of nutrition, 147(7), 1452S–1461S. https://doi.org/10.3945/jn.117.248229
