What are the best low-calorie foods for weight loss?
For weight loss, nutrient-dense, filling, and satisfying low-calorie food can keep you in a calorie deficit while still providing the nutrients you need. These foods are usually high in fiber, protein, and water content, which can cause satiety and also control hunger. Here is a list of some of the best low-calorie foods for weight loss:
1. Leafy Greens
Examples: Spinach, kale, lettuce, arugula, swiss chard, collard greens
Why They’re Great: Leafy greens have almost no calories but are full of vitamins, minerals, and fiber. They also add bulk to meals without adding many calories, keeping you feeling fuller for longer.
Calories: Roughly 10-25 calories per cup (raw).
2. Non-Starchy Vegetables
Examples: Broccoli, cauliflower, zucchini, bell peppers, cucumbers, mushrooms, asparagus, green beans
Why They’re Great: They’re high in fiber, antioxidants, and water, which can fill you up without adding a lot of calories. They’re also extremely versatile and can be added to a lot of different meals.
Calories: Around 20-50 calories per cup (raw).
3. Berries
Examples: Strawberries, blueberries, raspberries, blackberries
Why They’re Great: Berries are low-calorie and high-fiber and antioxidant-dense. They’re sweet, which can satisfy sugar cravings without ruining your diet.
Calories: About 50-70 calories per cup (fresh).
4. Cucumbers
Why They’re Great: Cucumbers have a high water content, making them water-rich and satisfying. They are refreshing, low-calorie, and perfect for snacking or as a topping for salads.
Calories: About 16 calories per cup (sliced).
5. Zucchini
Why They’re Great: Zucchini is yet another low-calorie, versatile vegetable. You can spiralize it and make zoodles (zucchini noodles) as a pasta alternative or add it to stir-fries and salads.
Calories: About 20 calories per cup (raw, sliced).
6. Tomatoes
Why They’re Great: Tomatoes are low in calories and high in vitamin C and lycopene. They can be eaten fresh in salads, roasted, or added to sauces.
Calories: Roughly 20-30 calories for a medium tomato.
7. Celery
Why They’re Great: Celery contains low calories and high fiber content. It makes a fantastic crunchy snack and is easily consumed along with low-calorie dips like hummus.
Calories: Roughly 6-10 calories per stalk.
8. Egg Whites
Why They’re Great: Low-calorie, high-protein egg whites are a great way to feel full. Egg whites can be added to omelets, scrambles, or incorporated into baked goods.
Calories: About 17 calories per large egg white.
9. Lean Protein Sources
Examples: Chicken breast, turkey breast, low-fat fish (cod, tilapia), tofu, tempeh
Why They’re Great: Protein is necessary to maintain muscle mass when losing weight. Lean proteins contain more fat and calories, so they are best for weight loss. They also fill you up longer.
Calories: About 100-150 calories in a 3 oz cooked chicken breast or fish.
10. Greek Yogurt (Non-Fat or Low-Fat)
Why It’s Great: Greek yogurt, either non-fat or low-fat, is high in protein and calcium and can be filling. Use it as a snack, add it to smoothies, or use it as a base for sauces or dressings.
Calories: About 80-100 calories per 6 oz serving (non-fat, plain).
11. Popcorn (Air-Popped)
Why It’s Great: Popcorn is a low-calorie whole grain when made without butter or oil. It’s a fiber-rich snack that will curb the craving for something crunchy.
Calories: About 30 calories per cup (air-popped).
12. Cauliflower
Why It’s Great: Cauliflower is a low-calorie, versatile vegetable that can be used in many ways, such as riced, mashed, or used as a pizza crust. It’s high in fiber and can be a great substitute for higher-calorie foods such as rice and potatoes.
Calories: About 25 calories per cup (chopped, raw).
13. Mushrooms
Why They’re Great: Mushrooms are low in calories and have a deep, earthy taste that can help make meals feel more filling. They are full of antioxidants and fiber, too.
Calories: Around 15-20 calories per cup (raw, sliced).
14. Avocados (moderately)
Why They’re Great: Although avocados are richer in calories, they are also rich in healthy monounsaturated fats and fiber, and they might lead to feelings of fullness and manage hunger. Consuming them in moderation can be weight-loss-friendly.
Calories: Approximately 160 calories per half avocado.
15. Shirataki Noodles
Why They’re Great: Shirataki noodles are made from konjac yam and contain very few calories and carbs. They’re typically used as a substitute for pasta and can help suppress pasta cravings without the added calories.
Calories: About 10-20 calories per serving.
16. Watermelon
Why It’s Great: Watermelon is low-calorie and water-dense, making it a great refreshing snack. The high water content also helps you feel fuller without a high calorie intake.
Calories: Around 45 calories per cup (diced).
17. Cabbage
Why It’s Great: Cabbage is a fiber-rich and low-calorie veggie that is rich in vitamin C. It can be eaten raw in salads, or cooked for use in soups, stir-fries, and stews.
Calories: Approximately 22 calories per cup (raw, shredded).
18. Carrots
Why They’re Wonderful: Carrots are an excellent crunchy snack food, full of fiber and beta-carotene (the precursor to vitamin A). They can be consumed raw, cooked, or as an addition to salads and soups.
Calories: Approximately 25 calories per medium-sized carrot.
19. Chia Seeds
Why They’re Great: Small in size but packed with fiber, omega-3 fatty acids, and protein, chia seeds can induce fullness and facilitate weight loss.
Calories: About 60 calories per tablespoon (dry).
20. Herbs and Spices
Examples: Basil, parsley, cilantro, cinnamon, turmeric, ginger, garlic
Why They’re Great: Fresh spices and herbs have nearly no calories but add flavor, antioxidants, and potential metabolism-boosting properties to food without bringing an added calorie burden.
Calories: Negligible (unless using in large quantities).
Conclusion
Including these low-calorie foods in your diet could help you lose weight by satiating you without piling up too many calories. Piling up nutrient-dense foods like leafy greens, vegetables, lean protein, and fruits will enable you to remain in calorie deficit but with enough vitamins, minerals, and fiber. With other good habits such as exercising regularly, drinking water, and portion control, successful weight loss is achieved.
Mindful eating can be a powerful weight loss tool by guiding you to establish a healthier, more conscious relationship with food. Mindful eating is being fully present while you eat—paying attention to the taste, texture, and aroma of food—also hearing your internal hunger and fullness signals. Mindful eating leads to healthier eating habits and can lead to better portion control, less overeating, and more enjoyment of meals. This is how mindful eating will assist with weight loss:
1. Improves Portion Control
Tracking Hunger and Fullness Cues: Mindful eating teaches you to pay attention to your body’s hunger and fullness signals. Eating slowly and frequently checking in with yourself throughout a meal, you are more likely to eat until you are comfortable and satisfied, rather than stuffed.
Reduced Emotional Eating: Mindfulness helps you identify between physiological hunger and stress-related or emotional eating. This helps prevent overeating based on stress, boredom, or habit, common factors behind weight gain.
2. Reduces Overeating
Slowing Down: When you eat mindfully, you eat slowly. It gives your body a chance to signal to your brain that you are full so that you will not overeat. It would take your brain approximately 20 minutes to know it is full, so slowing down is when you automatically end up eating lesser calories.
Increased Satisfaction: By slowing down while eating and chewing your food carefully, you’ll be able to feel full on lesser portions. You’ll taste and enjoy your food better, and you will be satisfied on less.
3. Promotes Healthier Choices
Intentional Food Choices: You become more deliberate about what kinds of food you’re selecting through mindful eating. You automatically select more whole foods, which are nutrient-dense, like veggies, fruits, lean meats and whole grains over more processed and calorie-dense food.
Increased Awareness of Eating Triggers: With mindfulness, you can become more aware of emotional eating triggers (e.g., stress or boredom). This increased awareness can help you make more conscious food choices, which can lead to healthier eating patterns overall.
4. Improves Digestion
Proper Mastication of Food: Conscious eating encourages you to chew food well, which benefits digestion and makes it easier for you to absorb nutrients. This leads to better digestion, less digestive issue, and a more effective metabolism.
Less Stress: Conscious eating minimizes stress and encourages you to eat slowly and enjoy the food consuming process. Since stress damages digestion, becoming more conscious may lead to better digestive health.
5. Suppresses Binge Eating
Overconsumption Awareness: Being mindful can make you notice the feelings of fullness and pause before reaching the point of feeling stuffed uncomfortably. This may avert binge eating bouts, most of which take place when individuals eat mindlessly or based on emotional factors.
Building a Healthier Relationship with Food: Mindfulness enables you to view food as fuel and not as something to indulge in mindlessly. This can reduce cravings and lead to healthier eating habits.
6. Promotes a Positive Attitude Towards Food
No Guilt: Mindful eating encourages a positive, non-judgmental relationship with food. Instead of labeling foods as “good” or “bad,” you learn to eat without guilt, reducing the feeling of restriction and promoting an even attitude towards eating.
Better Emotional Regulation: Mindfulness will make you notice regulating emotions and avoiding impulsive or emotional eating. Instead of eating out of frustration, anxiety, or depression, you notice the role that food has in your emotional status and are able to manage those emotions better.
7. Facilitates Development of Sustainable Habits
Long-Term Mindful Habits: Unlike restrictive diets, mindful eating promotes sustainable lifestyle changes. You’re not depriving yourself of foods but learning how to eat in a way that aligns with your body’s needs, leading to long-term success.
Long-Term Goal Awareness: In existing in the moment, mindful eating keeps you focused on your long-term health and weight loss goals, instead of falling for fad diets or quick solutions.
8. Enhances Pleasure of Food
More Pleasurable Meals: Being more present during eating allows you to enjoy meals more. More enjoyment will reduce overeating, as you’re already content with the sensory experience of eating, not the amount of food.
Relating to Food: Mindful eating promotes closer relation with food, enabling you to relish meals more intensely and enjoy the sustenance derived from food. This healthy relationship with food can automatically impart healthier habits and decisions.
9. Fosters a Balanced Approach to Eating
Flexibility and Balance: Mindful eating isn’t about restriction or perfection. It is about balance. You can still enjoy treats but do them mindfully, which allows you to enjoy food but not feel deprived.
Avoiding Guilt and Stress: By opting for being mindful rather than dieting restrictively, you avoid stress and guilt surrounding food choices. This balanced approach eliminates the cycle of deprivation and overeating that can very easily keep you from losing weight.
???? Conclusion
Mindful eating encourages a more mindful and reflective relationship with food, which can directly assist in weight loss by allowing you to make better food choices, manage portions, and consume less. By practicing mindfulness, you can develop a healthier relationship with food that goes beyond counting calories, leading to sustainable weight management in the long run.
Do you want some tips on incorporating mindful eating into your daily life?