10 Low-Calorie Foods That Can Help You Lose Weight

Sustainable weight loss takes time and dedication. Consistent and persistent hard work results in achieving goals. 

If you are really serious about losing weight, you need to be completely honest with your eating habits.

In the weight loss journey, you have to choose foods that are low in calories but high in nutrition.

Low-calorie foods mostly make you feel hungry and crave something to eat.

The addition of some foods into your diet not only helps you manage your calorie intake but also ensures you get essential nutrients. 

No single food is enough to guarantee weight loss, but there are a lot of healthy options that provide fiber, protein, and nutrition for your body. 

The intake of healthy food plays a pivotal role to maintain a healthy weight and body mass.

Let’s discuss the low-calorie foods that help you to maintain a healthy weight:

1. Leafy greens 

The green leaves such as spinach, kale, and swiss chard are good as low calories. For instance, one cup of spinach contains only about 7 calories.

The green veggies help to boost metabolism and may benefit your digestion. Add spinach, kale and other green leafs to salads, pasta, smoothies and more. 

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2. Cruciferous vegetables

The green vegetables like broccoli, cauliflower, and cabbage etc are included into the cruciferous family, known for their high fiber content and low calorie count. 

You can use these types of vegetables in salad as well. It enhances the taste of food and also benefits you. 

The cruciferous vegetables are essential in your diet plan to lose the weight and maintain the nutritional level. 

3. Lean protein sources 

The lean proteins such as chicken breast, turkey, tofu, and fish provide essential amino acids without extra calories. The intake of lean proteins is up to your choice.

You can take it in various forms like grill, steam, boiled and cooked in salad as well. 

 

Seafood is also high in protein that helps to satisfy your craving for long. You can stock frozen fish and shrimps to maintain the diet plan. 

4. Berries 

Berries include strawberries, blueberries, and raspberries are enriched with antioxidants, vitamins, and fiber. They are naturally low in calories and can satisfy sweet cravings without adding excessive sugar to your diet. 

For example: A cup of strawberries contains about 50 calories and a cup of blueberries has 86 calories but packs 3.6 grams of fiber. 

You can easily lose weight by adding berries as a topping of salads and blends for juice. It helps to boost metabolism and prevent sweet cravings. 

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5. Greek yogurt 

Greek yogurt is a protein rich dairy option that can help in weight loss.

It contains probiotics that support good health and is lower in sugar compared to flavored yogurts. You can intake greek yogurt as a complete diet. 

6. Quinoa 

Quinoa is an excellent whole grain that is higher in protein and fiber as compared to many other grains. It can be used as a substitute for rice or pasta in meals.

One cup of cooked quinoa contains around 220 calories, making it a nutritious choice for weight management. You can easily lose weight by adding quinoa into your pantry. 

While incorporating these low-calorie foods into your diet, it’s important to understand your overall calorie needs. A tdee calorie calculator can help you determine how many calories you need daily to maintain your current weight. 

This information can guide you in creating a balanced meal plan that includes these nutritious, low-calorie options while supporting your weight loss goals.

7. Beans and lentils

Beans, lentils, and chickpeas are good sources of plant based protein and fiber. Using these into soups, salads, or as a creative dish can help you feel full and satisfied. These are also good in taste and edible in various ways. 

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8. Boiled eggs 

Boiled eggs are full of taste and enriched with protein. It is quick to cook and considered as a complete diet. You can take it in breakfast as well as in evening snacks or topping on many dishes. 

Eggs are economically affordable and have effective results in maintaining the weight. They are low in calories and enriched with proteins and nutrients. 

9. Dry nuts 

Dry nuts, including almonds, walnuts, cashews, pistachios, and hazelnuts, are rich in essential nutrients. They provide a good balance of healthy fats, protein, fiber, vitamins, and minerals. 

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10. Chia seeds 

Chia seeds are rich in dietary fiber, with about 10 grams per ounce (28 grams). This makes them excellent for digestive health and satiety.

They are an excellent source of dietary fiber, omega-3 fatty acids, protein, and a variety of vitamins and minerals. 

Chia seeds provide a good amount of plant-based protein, containing all nine essential amino acids.They are rich in calcium, magnesium, phosphorus, and manganese, supporting bone health and metabolic functions. These days it is extremely easy to track your basal metabolic rate. A lot of Endocrinologists recommend patients to use an online bmr calculator to calculate your basal metabolic rate. Additionally, dietitians and nutritionists are also using their own customized tools as per their criteria. 

Conclusion

Low calorie foods like leafy greens, berries, and lean proteins help in managing calorie intake while providing essential nutrients. 

By making mindful choices and including these foods into your daily diet, you can enhance your nutritional intake, support various bodily functions,and maintain good health. 

Whether you’re looking to lose weight, improve heart health, or boost your intake of essential nutrients, these foods benefit you with a balanced and healthy lifestyle.