Weight loss, as you may know, isn’t as easy as calories in, calories out. Just as important as the amount you eat is the quality of your calories. That said, if you’re serious about slimming down, paying attention to the numbers is still important. Loading on low-calorie foods rich in fiber and protein will help you stay fuller longer and stave off your cravings, so you won’t be tempted to consume unhealthy food.
To help you meet your weight-loss goals, here are the best 10 low-calorie foods to add to your diet.
- Soup: Many foods with a low calorie, such as vegetables and fruits, are those that contain a lot of water. Some studies have shown that consuming the very same food has turned into a soup rather than solid food, makes people feel more relaxed and eat slightly less calories. Just make sure not to add too much fat, such as cream or coconut milk, to your soup, as this may increase its calorie content significantly.
- Green Leafy Vegetables: Kale, spinach, collards and Swiss chards are best examples of leafy greens. They have several properties, such as being low in calories and carbohydrates and filled with fiber, that make them perfect for a weight loss diet. Eating leafy greens, without raising the calories, is a perfect way to increase the amount of your meals. Numerous studies indicate that low-energy meals and diets help people consume less calories overall.
- Fruits: The majority of health specialists believe that fruit is nutritious. Numerous population studies have shown that people who eat the most fruit appear to be healthier than people who do not. Correlation, of course, does not equate causation, so nothing is proven by these experiments. Fruits do, however, have features that make them weight-loss-friendly. Although they contain natural sugar, they have a low energy density and take a while to chew. Plus, their fiber content helps avoid the release of sugar into your bloodstream too rapidly.
- Apple Cider Vinegar: Apple cider vinegar in the natural health community is highly prevalent. It is used in condiments such as dressings or vinaigrettes and is even dissolved in water and consumed by some individuals. Several human-based studies show that apple cider vinegar could be useful for weight loss. At the same time as a high-carb meal, taking vinegar will increase feelings of fullness and make individuals consume 200-275 less calories for the rest of the day.
- Grains: In recent years, while cereal grains have gained a bad reputation, some varieties are definitely good. This includes some whole grains that are filled with fiber and contain a good amount of protein. Noteworthy examples include oats, brown rice and quinoa.
- Cruciferous Vegetables: Cruciferous vegetables include broccoli, cauliflower, cabbage and Brussels sprouts. Like other vegetables, they are high in fiber and appear to be extremely full. Moreover, these forms of veggies usually contain a reasonable amount of protein. They are not quite as rich in protein as animal food or legumes, but still high in comparison to most vegetables. A combination of protein, fiber and low energy density makes cruciferous vegetables the best food to consume if you need to lose weight.
- Lean Meat: Meat has been demonized unfairly. Despite a lack of good evidence to back up these negative arguments, it has been blamed for numerous health concerns. Studies show that unprocessed red meat does not increase the risk of heart disease or diabetes, while processed meat is unhealthy. The reality is that, since it is high in protein, meat is a weight-loss-friendly product. Protein is by far the most nourishing ingredient, and you can burn up to 80-100 more calories a day by consuming a high-protein diet.
- Avocados: Although most fruits are high in carbohydrates, avocados are filled with healthy fats. They are particularly high in monounsaturated oleic acid, which is the same kind of fat found in olive oil. Avocados often contain a lot of water and fiber despite being mostly fat, making them less energy-dense than you would expect. Moreover, they are a great addition to vegetable salads, as research indicates that their fat content will increase the absorption of carotenoid antioxidants from vegetables.
- Beans and Legumes: For weight loss, some beans and other legumes may be helpful. This involves lentils, kidney beans, black beans and several others. These foods appear to be high in protein and fiber, two nutrients that have been shown to contribute to satiety. They seem to produce a certain resistant starch as well.
- Eggs: Once thought of being high in cholesterol, whole eggs made a comeback. Since a high intake of eggs boosts some people’s levels of “bad” LDL-cholesterol, if you need to lose weight, they are one of the best foods to eat. They’re high in fat and protein, and they’re very satisfying. Eggs are also extremely rich in nutrients and can help you get all the nutrients on a calorie-restricted diet that you need. Interestingly, almost all of the nutrients are found in the yolks.
Kritika is a freelance content writer with Femsay.com