Are you tired of accumulating too many calories in your body, every time you are struck with hunger pangs? Are you looking for ways to avoid junk and unhealthy food stuff to satisfy your appetite? The easiest and best solution is to either eat nutritious foods that make you feel full or curb the desire to eat any food at all. For various reasons, the latter is not possible. However, you can find foods to pile on your plate, without packing on the pounds. Though these filling foods are low in calories, they provide the body with all the required nutrients, such as fibers, proteins, vitamins and minerals, which are essential for the overall healthy being. Read on to find some low calorie foods that will make you feel full without worrying on your calorie intake.
Low Calorie Foods That Make You Feel Full
Fruits like grapefruit, lemon, sweet lime, papaya, guava and tomatoes are high in vitamin C and fiber content. Due to high water content, they leave the body satiated for a longer period of time. They also speed up the body’s fat-burning capacity. Apart from citrus fruits, apples, pears, watermelon, cranberries, blueberries, strawberries, etc help in making us feel full since they are rich in antioxidants, vitamins and other nutrients.
Apart from being a rich source of fiber and water, green vegetables contain antioxidants, vitamins and minerals, thereby giving you a filling effect. They have a high thermic effect and a low calorie density that helps in burning down the calories during the digestion process. Some healthy green leafy vegetables include spinach, asparagus, broccoli, butternut squash, winter squash, beans, cauliflower and carrots.
Fatty fish contains omega-3 fatty acids in large amounts that aid in lowering cholesterol and hastening the metabolism rate. Fish is also a rich source of protein. Some calorie burning fatty fish include salmon, tuna, mackerel, herring and sardines. The best way to consume fish is to grill it and have it with lots of steamed vegetables by the side.
Whole grains contain high fiber and carbohydrates that give us a filling effect for a longer duration, since they are broken down slowly during the digestion process. They also contain glucose that helps in keeping the blood sugar levels under control and combat sugar craving. Such whole grain foods are maize, barley, rye, brown rice, pearl millet, sorghum, oatmeal, wheat pasta, and so on.
Low-Fat Dairy Products
Studies have indicated that less consumption of calcium can trigger the release of calcitrol, a hormone that causes fat storage. Dairy products, such as skimmed milk, low fat cheese and yogurt are excellent sources of calcium that assist in breaking down of fat cells.
Almonds and Walnuts
Munch a handful of raw, unsalted nuts to keep you full and energetic for a longer duration. Nuts, especially almonds and walnuts, provide the essential roughage, protein, fat, minerals and micronutrients required by the body to burn excess calories.
Legumes and Pulses
While planning for a low calorie diet, it is important to include foods high in protein and low in carbohydrates. Legumes and pulses are a good source of proteins, giving you a filling effect without adding extra calories. You can go for black beans, pinto beans, kidney beans, peas and sprouts.
Surprisingly, popcorn is rich in fiber and low in calories. The satiety levels increases, while we keep our mouth busy for a longer time by munching popcorn. However, avoid consuming the overly buttered, caramel and cheese varieties of popcorn.