Low Calorie Foods for a Filling Diet – Overweight or obesity is one of the serious problems that occur throughout the world. This prompted various studies to examine the dietary habits for effective diets. Weight control is known to be greatly influenced by the type of food, time of eating, and the number of calories in the food eaten.
The calorie count of this food is the most difficult factor to pay attention to for people on a diet. How could I not, because high-calorie foods usually always taste delicious and feel more satisfying. Although in fact, it is not entirely true.
However, it turns out that there are also some low-calorie foods that are also good for consumption. In fact, apart from being good for your diet, these low-calorie foods are also filling. The following are 5 low-calorie foods for a diet that can be filling.
Low Calorie Foods for a Filling Diet
Wheat-based foods are known to be rich in fiber so they are good for the diet, and oatmeal is one of them. The fiber content in oatmeal is very effective in lowering cholesterol levels by 5-10%. Oatmeal is usually recommended in people with diabetes because it contains high beta glucan.
Half a serving of oatmeal (40 grams) only has 148 calories, but already contains 5.5 grams of protein and 3.8 grams of fiber. Both have a significant impact on overcoming our hunger pangs.
One study showed that eating oatmeal can increase satiety and reduce cravings afterward. Other research also proves that instant oatmeal can increase satiety for 4 hours compared to ready-to-eat cereals.
2. Greek Yogurt
Greek Yogurt is one of The Low Calorie Foods for a Filling Diet. Yogurt has become a food that is widely known throughout the world for its health benefits. Yogurt usually contains milk protein (2.7%), milk fat (<15%), lactic acid (0.6%), and various other microorganisms. This low-calorie food is known to reduce the risk of type-2 diabetes.
The benefits of yogurt in the diet are known to come from its protein. The total calories in yogurt usually depend on the brand and taste. However, a 2.3 serving (150 gram) serving of yogurt generally contains as much as 130 calories and 11 grams of protein.
One study involving 20 women showed that yogurt was much more filling than unhealthy snacks like chocolate or wafers. In addition, those who eat yogurt will also feel fuller and can save 100 calories at night.
While soup is often thought of as just a snack or side dish, the reality is that soup can also be filling. In fact, many studies show that soups can be more filling than solid foods.
One study showed that soup was more effective at providing a feeling of fullness than solid foods such as meat. Other research also shows that soup can reduce calorie consumption during the day by up to 20%. In a bowl of soup (100 grams) usually contains 31 calories.
The Next Low Calorie Foods for a Filling Diet are berries. Various kinds of berries such as strawberry, blueberries, blackberry, or raspberries, all contain vitamin, minerals, and antioxidants which are very beneficial for health. The high fiber content is also very good for dieting, because it can lose weight and reduce hunger.
As proof, a cup of blueberries (148 grams) contains only 84 calories, but already contains 3.6 grams of fiber. Berries are also a major source of pectin, a type of dietary fiber that has been shown to curb hunger and increase feelings of fullness.
Like other foods, the fiber content in popcorn is what keeps this low-calorie food filling. Even though there are only 31 calories in 1 cup of popcorn (8 grams), popcorn contains 1.2 grams of fiber, more than 5% of our daily fiber needs.
Not only does it hold digestion so that you feel full longer, the fiber in popcorn also keeps blood sugar stable. You could say popcorn is the most popular snack that is low in calories, but can be filling. One study showed that people who ate 100 calories of popcorn felt fuller than people who ate 150 calories of potato chips.