Healthytalk8 Low-Calorie Foods
Contents
Low-calorie foods mean – food that provides you with enough energy, and protein instead of gaining weight.
Calories are vital for the body to function properly, and eating more calories than you burn, leads to storing excess fat and causes weight gain.
So if you wanna lose weight, then you should consume low-calorie food with exercise which will burn excessive calories.
I think one of the toughest challenges in dietary changes that how to reduce calorie intake food.
Low-calorie foods do not mean that they keep you hungry and do not satisfy fullness, there are several low-calorie foods that satisfy you.
Foods that are high in water, fibre, and protein are generally low in calories, contrariwise foods that are high in sugar, and fat are higher in calories.
Make sure to talk to your doctor before jumping into low-calorie food, as it may lead to health issues like weakness, low hemoglobin etc.
Here are the top 8 low-calorie foods satisfying foods to curb your appetite which include:
Yogurt
NCBI study reveals that yogurt promotes fat loss, increases satisfaction, and decreases glycemic and insulin response.
Yogurt is low in calories which provides you fillfulness satisfaction and 170 gm plain yogurt contains 80 calories.
Another study showed that yogurt intake is allied with lower body mass, and fat lower body weight or weight gain, smaller waist size.
In addition, NCBI 2018 reviews, yogurt consumption during pregnancy can lower the chance of premature delivery.
Here are several other benefits of yogurt are:
- Good for the digestive system
- boost immune system
- good for skin and hair health
- reduce the risk of heart disease
- promote bone health
- good for toddlers
If you are lactose intolerant and allergic to milk products then you should avoid it.
Apples
Of course, apples are a good source of low calories, and do you know, that a medium apple contains 95% calories
Apple is also rich in fiber, several vitamins, and low in calories (which makes them an excellent choice who wanna lose weight)
Low in calories: food that is low in calories with enough protein helps in weight loss and gives enough energy throughout the day.
A study on 40k adult people for 20 years showed that people who eat apples regularly have a lower chance of being obese than non-eaters.
Apple is not only low in calories but also contains vitamin C, potassium and antioxidants effect which prevent free radicals (3)
Oats
Yes, oats are low in calories, that’s why, it’s considered the best food for losing weight which are also rich in fiber and protein.
A study found that people who eat oats for breakfast can see a healthy weight reduction compared to non-oats consumers.
Low in calories, and rich in fiber and protein resulting in satisfied hunger, preventing stomach issues, and promoting weight loss.
However, oats are not a magic food to lose weight, make sure to exercise also if you want to lose weight and maintain a healthy weight.
Avocado
It has a unique power in that it can suppress hunger, promote satisfaction feeling, and give healthy fat (good for heart health)
Avocado is low in calories, and do you know a medium-sized avocado contains 160 calories, which makes it good for losing weight?
Avocado has several other benefits like:
- Promote healthy heart
- help in better nutrition absorption
- maintain sugar level
- boost metabolism
It contains 2 antioxidants called lutein and zeaxanthin which are vital for preventing eye-related disorder.
Avocados have anti-inflammatory agents known as polyphenols, which reduce the risk of diseases like heart, inflammation, and cancer.
Chia Seeds
It is one of the healthiest plant-based seeds which even contain a higher dose of protein, vitamins and minerals than fruits and veggies.
Chia seeds are rich in soluble fiber and protein which can help in losing excessive weight.
A study revealed that people who eat chia seeds on a daily basis by adding it diet lose more weight, than non-consumed people.
Chia seeds are low in cholesterol and triglycerides which reduce the risk of heart disease (2)
Fatty Fish
It includes salmon, tuna, and sardines and one of the popular fatty fish is salmon which is best for weight loss and is rich in protein.
Fatty fish is another lean protein which loaded with rich vitamins, minerals, and other essential things like omega-3 fatty acids.
Omega-3 aids in losing weight in several manners such as raising metabolism, lowering hunger, and offering low calories.
One more research reveals that people who ate salmon fish for 3 months regularly lost more weight, than non-eater.
Popcorn
It is low in calories, and one cup of popcorn contains 31 calories, which is lower than other snacks including chips, salty nuts, etc.
Popcorn is a good source of fiber, which is important for a healthy gut, and promotes fullness satisfaction.
Fiber: it prevents constipation by promoting regular stool, and a common reason for chronic constipation is a lack of fibre and water.
A 2022 study revealed that popcorn contains polyphenols a antioxidants (responsible for preventing free radicals (liable for cancer))
Green Leafy Vegetables
Green leafy vegetables are low in calories, rich in fiber, and other required nutrients and minerals, like antioxidants (liable cancer risk)
Here are some popular green leafy veggies:
- Spinach
- collard greens
- kale
- Swiss chard
Spinach, collard greens, kale and Swiss chard are rich in vitamins C, K, and A and potassium, calcium, iron, magnesium, and fiber (4)
These green leafy veggies are rich in water and boost metabolism, which helps in weight loss and prevents stomach concerns.
A study showed that people who eat green vegetables have a lower risk of obesity, heart disease, mental health, etc.
One more study found that people who ate leafy green veggies as a salad consumed less calories.
Lentils
Lentils are a good source of fiber (lower the level of cholesterol levels which reduces the risk of heart disease)
Do you know that one cup of lentils contains 220 calories with rich in protein make sure to exercise also at least 1 hour.
It reduces the risk of type II diabetes, promotes weight loss, and improves gut health because it good source of fiber.
Citrus Fruits
A study, resulting found that citrus fruits are allied with a lower risk of obesity because it is low in calories and high in water and fiber.
Citrus fruits contain naringenin and hesperidin which contain anti-inflammatory and antioxidants that promote weight loss and heart health.
Here are common citrus fruits that you should add to your diet to lose weight:
- Lemon
- grapefruit
- amla (Indian gooseberry)
- orange
- star fruits
But star fruits can be harmful to some people because it has alkaloids caramboxin and oxalic acid which are harmful to kidney patients (4)
There is no specific food for weight loss, just keep doing whatever you want to do like lose weight so consume low-calorie food.
Down Line
Low-calorie foods are an excellent way to lose weight just make sure with consuming food you have to do exercise also.
Consult your doctor if you are on medicines or underlying medical state, because gulping low-calorie food may interact with your health.
Fruits, green leafy vegetables, like spinach, kale, citrus fruits, yogurt, and apples are excellent sources of a low-calorie diet.
