Surprising Low Calorie foods

Low Calorie foods that keep you feeling full

When it comes to weight loss, finding foods that are both low in calories and satisfying can feel like a challenge. Many people think low-calorie eating means tiny portions or constant hunger, but that’s far from the truth. In fact, there are plenty of nutrient-dense, low-calorie foods that can keep you feeling full while helping you meet your health goals.

This guide explores filling, low-calorie options, focusing on vegetables, lean proteins, and snacks. Backed by science, these foods offer not just fewer calories but also key nutrients to support your overall well-being.

First, just a little bit of background to put everything in context.

Feeling Full – the role of Satiety in Weight Loss

What is Satiety?

Satiety is the feeling of fullness after eating. It plays a big role in controlling calorie intake. Foods that are high in fibre, water, and protein tend to keep you fuller for longer, even with fewer calories.

How does Satiety relate to weight loss?

Choosing foods that promote satiety helps prevent overeating and supports long-term health. According to the Australian Dietary Guidelines, adults should focus on consuming nutrient-dense foods high in fibre, protein, and water to stay fuller for longer while maintaining a healthy weight.

Research supports this recommendation by showing that fibre-rich diets are effective at reducing overall calorie intake by promoting the feeling of fullness in participants, satiety.

Foods high in protein are particularly effective in reducing hunger. A systematic review published in the medical journal Advances in Nutrition highlighted that high-protein diets enhance satiety and help regulate appetite in adults, making them a powerful tool for weight management.

By combining these principles—high fibre, protein, and water content—you can create meals that align with both scientific evidence and dietary recommendations in Australia.

What low calorie foods promote satiety and help your weight loss journey?

Taking control of your appetite doesn’t have to be complicated. Here are some simple, evidence-based strategies:

Vegetables: The Ultimate Low-Calorie Superstars

Many vegetables are rich in fibre and water but contain very few calories, making them ideal for keeping you full without overloading your plate.

Calories: ~17 per 100 grams
Why it’s filling: Zucchini is high in water (over 90%) and fibre, which means it takes up a lot of space in your stomach for very few calories. Try spiralising it into “zoodles” as a pasta alternative.

Calories: ~25 per 100 grams
Why it’s filling: This versatile vegetable is packed with fibre and can mimic starchy foods like mashed potatoes or rice when cooked and blended.

Calories: ~23 per 100 grams
Why it’s filling: Spinach is a low-calorie leafy green that’s loaded with iron, magnesium, and fibre. It’s great for salads, smoothies, or even as a side dish.

Calories: ~15 per 100 grams
Why it’s filling: With its high water content, cucumber helps hydrate and fill you up. Pair it with hummus or yoghurt for a refreshing snack.

Calories: ~34 per 100 grams
Why it’s filling: Broccoli is a fibre powerhouse, providing a satisfying crunch while being low in calories. It’s also high in protein for a vegetable, making it a solid choice for weight loss.

Tip: Roasting vegetables with a sprinkle of olive oil and spices can enhance their flavour without adding many calories.

Low-Calorie Proteins: Filling Without the Fat

Protein is one of the most satisfying macronutrients, and choosing lean, low-calorie options can help you stay full without breaking your calorie budget.

Calories: ~165 per 100 grams
Why it’s filling: Chicken breast is high in protein and contains very little fat, making it a go-to for anyone looking to feel full on fewer calories.

Calories: ~80–100 per 100 grams
Why it’s filling: White fish is low in calories but packed with protein. Research shows fish protein may enhance satiety compared to other protein sources like beef.

Calories: ~17 per egg white
Why it’s filling: Egg whites are almost pure protein and make an excellent low-calorie snack or meal addition.

Calories: ~98 per 100 grams
Why it’s filling: This creamy, protein-packed dairy option is low in calories and great for snacking or mixing into savoury dishes.

Snacks That Won’t Break the Calorie Bank

When cravings strike between meals, it’s important to have healthy, low-calorie snacks on hand to avoid reaching for high-calorie junk food.

Calories: ~31 per cup
Why it’s filling: Popcorn is high in volume and low in calories, thanks to its fibre content. Just avoid adding butter or sugary toppings.

Calories: ~25 per 100 grams (celery) + ~90 per tablespoon (peanut butter)
Why it’s filling: Celery is virtually calorie-free, while the protein and healthy fats in peanut butter make this a balanced snack when eaten in moderation.

Calories: ~59 per 100 grams
Why it’s filling: High in protein and low in calories, Greek yoghurt also contains probiotics, which support gut health. Add a handful of berries for natural sweetness.

Calories: ~78 per egg
Why it’s filling: Eggs are nutrient-dense, protein-rich, and easy to take on the go, making them an ideal low-calorie snack.

Taking Control of Your Hunger

Choosing the right foods can make a significant difference in managing your hunger while maintaining a low-calorie diet. Vegetables rich in fibre and water, lean proteins, and healthy snacks are proven to help you feel satisfied and support long-term weight management. Incorporating these foods into your daily routine not only aligns with evidence-based nutrition but also with recommendations like those in the Australian Dietary Guidelines.

For those seeking personalised advice or additional support on their weight loss journey, My Weight Loss Clinic offers evidence-based programs tailored to your needs. Backed by healthcare professionals like Nurse Practitioners, they provide expert guidance to help you achieve sustainable results.

Taking small, mindful steps toward better nutrition is the key to long-lasting success. Start with the tips shared in this guide and enjoy the benefits of feeling full and energised while working toward your goals.

Frequently Asked Questions

What foods have no calories?

Foods that are extremely low in calories include cucumbers, celery, zucchini, and leafy greens like spinach. While they do contain some calories, their high water and fibre content make them nearly "calorie-free" in practical terms.

What are some low-calorie snacks?

Air-popped popcorn, Greek yoghurt, celery sticks with peanut butter, and hard-boiled eggs are great low-calorie snacks that also keep you full.

Which meats are lowest in calories?

Lean meats like chicken breast, turkey breast, and white fish (e.g., Whiting, Snapper, Barramundi, Basa) are low in calories while being high in protein to keep you full.

Why is fibre important for weight loss?

Fibre slows digestion and helps stabilise blood sugar levels, which keeps you full longer and reduces the likelihood of overeating.

Can I lose weight eating low-calorie foods alone?

Low-calorie foods are essential for creating a calorie deficit, but for sustainable weight loss, pair them with regular exercise and balanced macronutrients, including protein, healthy fats, and fibre.

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