We all wish there was some kind of magic 0 calorie food that would just expand in our stomach and keep us full, but there isn’t. So we have to use what we have.
The biggest hurdle in dieting is trying not to feel starved all the time, and keeping calories low for weight loss.
Here is a list that I have compiled of low calorie foods that keep you full longer. I will post the name, the calories, serving size, and what I have found to work the best for me on a scale of 1 through 10 meaning 1 still felt hungry, 10 feeling very full.
|Oatmeal||1/2 cup||138||5.5 g||6|
|Greek Yogurt||2/3 cup||130||11 g||5|
|Soup||8 oz||90||6 g||8|
|Applesauce||1 cup||166||.4 g||4|
|Lean Meats||4 oz||185||35 g||8|
|Fish (cod)||3 oz||70||15 g||7|
|Potatoes w/skin||1 tater||160||4 g||9|
|Legumes||1 cup||230||18 g||10|
|Nuts||1/4 cup||162||6 g||6|
|Cottage Cheese||1 cup||163||28 g||8|
|Chia Seeds||1 ounce||137||4.5 g||7|
|Egg Whites||1||17||3.6 g||8|
|Skim Milk||1 cup||83||8 g||5|
You can combine multiple ingredients above for example putting some chia seeds in your oatmeal or add a little bit of chocolate syrup to your milk, if you are bored with regular milk.
Any other foods you find that fill you up but are low in calories? Or disagree with any of my rankings? Let me know in the comments below.