4 Low Calorie Foods That Are Surprisingly Filling

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One of the most challenging dietary changes to make can be reducing calorie intake.

Many low calorie foods can leave you feeling hungry and unfulfilled between meals.

However, plenty of nutritious foods exist that are both filling and low in calories.

 

Here are 13 low calorie foods that are surprisingly filling:- 

1. Oats

Oats can be an excellent addition to your daily diet.

They’re not only low in calories, but they’re also high in protein and fiber, which can keep you feeling full.

Oat nutrition

A 1/2-cup (40-gram) serving of dry oats has just 154 calories but packs 5 grams of protein and 4 grams of fiber — both of which can have a significant impact on your hunger and appetite.

One study involving 48 adults demonstrated that eating oatmeal increased feelings of fullness and reduced hunger and calorie intake at the next meal.

(Another small study linked instant and old-fashioned oatmeal to significantly improved appetite control over a 4-hour period compared to a ready-to-eat breakfast cereal.

 

2. Greek yogurt

Greek yogurt is a great source of protein that can be incorporated into a nutritious diet.

Greek yogurt nutrition

Though the exact numbers vary between brands and flavors, a 1-cup (245-gram) serving of nonfat Greek yogurt provides about 150 calories and 25 grams of protein 

One study involving 20 women examined how a nonfat Greek yogurt snack affected appetite compared to higher fat snacks like chocolate or crackers.

Not only did women who ate yogurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate.

Involving 15 women, high protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower protein snacks.

 

3. Soup
Though soup is often dismissed as little more than a light and simple side dish, it can be very satisfying.

The brand and type of soup may vary in nutritional content, but a 1/2-cup serving of condensed chicken noodle soup from a can contains about 60 calories and 3 grams of protein 

Keep in mind that creamy soups and chowders — while filling — may also be high in calories.

Opt for a lighter broth- or stock-based soup to minimize calories and maximize fullness.

 

4. Berries

Berries — including strawberriesblueberriesraspberries, and blackberries — are loaded with vitamins, minerals, and antioxidants that can optimize your health.

Berries nutrition

For example, 1 cup (150 grams) of blueberries supplies just 86 calories but packs 3.6 grams of fiber.

Berries are also a great source of pectin, a type of dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies

This could also help cut calorie consumption.

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