Many people do not dare to lose weight because they are afraid that they will be haunted by a constant feeling of hunger. But there are tasty and low-calorie foods that will help you avoid it.
If you build your menu on their basis, then the numbers on the scales will begin to decrease and there will be enough energy to complete the planned tasks. The bonus is that you can eat them as much as you want.
For those who want to lose weight, like the British, it is better to start breakfast with oatmeal. This is a very tasty and healthy product that is replete with protein and fiber, but at the same time low in calories. After eating one serving, a person will feel full for a long time, and will also receive great health benefits.
One small study found that oatmeal made you feel fuller for longer and lowered your next meal’s hunger so you don’t overeat calories.
It is one of the most beneficial healthy foods. It contains a lot of liquid, which the human body constantly needs. Due to its high content, cucumbers have a minimum calorie content. At the same time, they perfectly satisfy the appetite and can provide a feeling of satiety for 1.5–2 hours.
3. Baked potatoes
Due to associations with french fries or chips, many people consider potatoes to be unhealthy, but they are not. Potatoes cooked in their skins or baked on charcoal are a healthy diet lunch. So, one baked root crop contains 161 kcal, as well as 4 g of protein and valuable fiber.
In a study examining the satiety of popular foods, scientists assigned a score of 323 to the potato, thanks to which it became one of the leaders in the ranking. For comparison, on a satiety scale, potatoes are 7 times more satisfying than croissants.
Did you know?
Experts have calculated that the average person eats 33 kg of potatoes a year. At the same time, each nation has its own meanings. And the leaders are the inhabitants of Australia — they eat about 66 kg of potatoes a year.
4. Greek yogurt
Greek yogurt is a natural food product without any topping, but it does contain live bacteria. To find one, it is not necessary to go to Greece. Analogues can easily be found on the shelf in the nearest store.
This product is an excellent source of protein with a minimum calorie content. If losing weight chooses a fat-free product, then in a 250-gram serving there will be 25 g of protein and only 150 kcal. In one study of women, high-protein Greek yogurt helped to lose weight by satisfying hunger better than other low-protein foods.
This soft-tasting herb is a valuable source of vitamins A, B4, E and K, which, thanks to their antioxidant activity, can prevent the development of many diseases. It also contains a lot of calcium, potassium, magnesium, iron and phosphorus, which is why it is considered very beneficial for heart health.
One cooked serving of spinach has only 41 calories and over 4 grams of fiber. Spinach can be added to eggs, pasta, soups, sauces, and smoothies.
On a note!
Many people know that spinach is rich in iron. But in order for the body to fully absorb it, leafy greens must be consumed with sources of vitamin C, such as vegetables and fruits.
They will not replace the main meal, but they can indeed be eaten in large quantities without gaining weight. Of course, if there are no contraindications for health reasons.
Therefore, in the season it is worth leaning on strawberries, blueberries, raspberries, blackberries, gooseberries and other fruits. Berries are considered a storehouse of pectin, a type of dietary fiber that slows down the emptying of the stomach and thereby enhances the feeling of satiety. And the calorie content of berries is low. For example, in 100 g of strawberries there are only 41 kcal.
7. Chicken eggs
Today there is a lot of debate about whether eggs can be eaten in large quantities, given their cholesterol content. But scientists claim that dietary cholesterol has little effect on raising the level of “bad” cholesterol in the body. However, you should not eat more than 3–4 servings of eggs per day.
One large egg contains about 72 kcal and 6 g of protein, as well as many vitamins and minerals. At the same time, scientific works show that a high-protein breakfast can reduce the number of snacks during the day and reduce the level of the hunger hormone — ghrelin.
On a note!
Chicken eggs can be replaced with quail eggs. Scientists have calculated that quail eggs contain almost 2.5 times more B vitamins (B1 and B2) and a higher protein content than chicken eggs.
“Paradise” fruits are very fond of athletes and adherents of a healthy lifestyle. And there are many reasons for this. They are juicy, crunchy, satisfy hunger and give energy. Athletes are advised to eat one apple before training to increase performance and endurance.
Apples are among the foods that you can eat a lot without gaining weight. They are 85% water, and therefore have a low calorie content — only 45 kcal per fruit.
9. Diet fish
The fats contained in fish are very beneficial for the health of the body. These are Omega‑3–6‑9 fatty acids, which are necessary for the normal functioning of the nervous and cardiovascular systems, skin health and strong immunity.
But when it comes to low-calorie foods that are good for the figure, you need to choose dietary fish varieties. The fat content in it is less, but there are other valuable substances — phosphorus, calcium, potassium, magnesium, sodium and sulfur. Least of all calories in cod and halibut. But in order for the meat to turn out to be not dryish, it must be cooked correctly.
By the way!
Scientists who have published their work in Journal of nutrition, found that protein from fish is more satiating than that from beef or chicken.
One 2015 study published in the journal appetite, it was found that cottage cheese saturates the body as well as eggs. Plus, you can eat it often, while receiving additional benefits — vitamins and minerals.
One cup of low-fat cottage cheese (which is recommended for weight loss) contains 28 g of protein and only 163 kcal. For a change, you can add berries or fresh herbs to the cottage cheese.
The low calorie content of zucchini and the long-lasting feeling of satiety they provide are legendary. These fruits have a neutral taste, go well with other vegetables, as well as meat products. A small portion of zucchini will bring about 50 kcal to the body, so even if you sit on zucchini all day, the figure will not suffer from this.
Another advantage of zucchini is that they improve digestion and help maintain the water-salt balance in the body.
Did you know?
Zucchini flowers are also edible. In Greek and French natural cuisine, there are dishes with them in the composition.
Cabbage is a food item with a long history. It is known for certain that it was in great demand on the table of the ancient Romans, Greeks and Egyptians. And in Russia they learned about it only in the 11th century, but since that time it has always been included in everyone’s grocery basket.
Cabbage is rich in calcium, which strengthens bones and teeth; nicotinic acid, which is responsible for turning food into energy, B vitamins that regulate the health of the nervous system; and potassium, necessary for the health of the heart and blood vessels.
These are very low calorie greens. Of 100 g of a hearty vegetable, only 28 kcal and as much as 2 g of fiber will enter the body. But it will provide a feeling of satiety for a long time.
Those who are afraid not to cope with the feeling of hunger, but fear for their figure, should include beans in their diet more often. A 2014 review of nine studies found that people felt 31% fuller after eating bean-based meals compared to eating high-carb pasta and bread.
Include peas, lentils, beans and other varieties of beans in your menu and be healthy!
Tatyana Shirkova, nutritionist, member of the Association of Nutritionists and Health Coaches
We all want to look spectacular, be slim, beautiful and cause admiring glances. But few people want to go on diets, feel hungry, and it’s psychologically difficult to limit yourself all the time.
At the same time, there are foods that you can eat as much as you want. And they will only benefit the body.
These are fruits and vegetables. You can eat them in any quantity, and you will not gain weight, but on the contrary, your weight will return to normal. You will see how your body will acquire a slender silhouette, and you will feel a surge of strength.
Therefore, if you eat fruit for breakfast, and a variety of vegetable salads for lunch and dinner, you will lose weight and feel great.
Vladimir Stankevich, bariatric surgeon, FSCC FMBA of Russia
Overweight in Russia affects almost half of the population. At the same time, obesity leads to the occurrence of serious diseases, including cardiovascular disease and diabetes. In order not to gain extra pounds and at the same time not feel hungry, you need to eat vegetable and animal proteins, as well as fiber, which is found in vegetables and not too sweet fruits.
For example, the use of low-fat varieties of meat and poultry is not limited — beef, turkey and chicken, fish, all types of cabbage, root crops — beets, carrots, mushrooms, and also greens. To quench your thirst, it is better to give preference to clean water, drink tea and coffee without sugar and milk.
The appearance of excess weight is affected not only by nutrition, but also by lifestyle. In addition to the obvious need for physical activity, you should not read books, watch TV, surf social networks, and swallow food too quickly while eating. All of these factors become the causes of overeating, since eating does not take place consciously — the brain simply does not notice the satiety signal.
Lia Gavasheli, PhD, Healthy Nutrition Specialist
Vegetables can be attributed to products that you can eat without fear for your weight. This, of course, is celery, which is often used for healthy snacks along with carrots. 100 grams of celery contains only 16 kcal, it is more than 90% water and holds the record for the content of vitamin K, which plays a role in metabolism, helps to absorb calcium and vitamin D.
In second place in popularity are lettuce and arugula. Arugula contains even fewer calories (only 10 kcal per 100 grams), so it is considered an indispensable ingredient in low-calorie salads. Lettuce leaves are unique — they have almost no calories, but many useful components: vitamins A and C, folic acid, iron.
Fresh cucumbers, tomatoes and all types of cabbage are also useful for snacking: broccoli, cauliflower, white cabbage, as the body spends much more calories on digesting cabbage than is contained in its different varieties. In addition, cabbage is very rich in various vitamins and minerals.
As for fruits, you need to be careful with them. If you are watching your weight and are on a strict diet, then low-calorie fruits are best consumed in the morning. Low-calorie fruits traditionally include kiwi, grapefruit, oranges, strawberries, blueberries, blackberries, melons and watermelons.
Egg whites, which go well with vegetables — tomatoes, cucumbers, cauliflower, will not affect the figure. You can also use chips or seaweed salads as a snack.