Do you want to lose weight but are not sure how to get started? Have you searched the internet for diet and weight loss plans but still have doubts about their legitimacy? How do you get rid of your belly fat without having to starve yourself? Is there a healthy and safe way to shed off those extra pounds?
Losing weight is not easy. It requires long-term discipline and commitment. If you are used to a certain lifestyle, you may have to do a complete overhaul of it for you to effectively burn off the extra fat and maintain a healthy weight.
When it comes to weight loss, the kinds of foods that you eat play the biggest role. You have to start eating healthy and less, keeping track of the essential nutrients and the calories that you consume.
Below are some of the best low-calorie foods that should reduce your feelings of hunger and provide you with plenty of key vitamins and minerals throughout your weight loss journey:
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Greek yogurt
Greek yogurt is a weight-loss-friendly food that contains high concentrations of protein. According to health experts, a 150-gram serving of it has about 11 grams of protein and 130 calories.
There was a study that analyzed the effects of yogurt on people’s appetites. It observed how snacking on high-protein yogurt affected the cravings of the 20 women test subjects. In the findings, it showed that the subjects experienced reduced hunger and even ate less food at dinner in comparison to those that snacked on chocolate or crackers.
Every morning, to help you lose weight faster, you should consume a serving to help make you feel less hungry and have an increased feeling of fullness.
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Eggs
Eggs are highly-nutritious and low-calorie food that people often have for breakfast. If you eat one large egg a day, you are feeding your body not only a wide array of important minerals and vitamins but also 6 grams of protein and only 72 calories.
According to research studies, eating a serving of eggs to start your day is extremely filling and reduces feelings of hunger. In one study, 30 women were served eggs for breakfast rather than bread, and they were found to have gained a boost in fullness and ate less for lunch and dinner.
For effective weight loss, make sure to include eggs into your breakfast menu. It should help lower your odds of overeating and snacking later in the day.
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Oats
Oats are known for being an excellent source of fiber. In case you did not know, they are also low in calories and high in protein.
In one study, adult participants who ate oatmeal regularly demonstrated a boost in their feelings of fullness, resulting in reduced calorie intake and feelings of hunger later in the day.
So, for optimal health, experts recommend eating a serving of oatmeal a day. Consuming 40 grams or ½ cup of dry oats gives you 3.8 grams of fiber and 5.5 grams of protein, and more importantly, it only has 148 calories.
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Popcorn
Popcorn is not only a great companion when watching movies at the cinema or at home, but it is also a high-fiber and low-calorie food.
There was one study that found that people who consumed 100 calories of popcorn experienced increased fullness and reduced cravings and hunger compared to those who consumed potato chips and other common snack foods.
If you eat a cup or 8 grams of air-popped popcorn, you are giving your body 1.2 grams of dietary fiber and only 31 calories. Just make sure to keep salt, sugar, and artificial flavorings away or in minimal amounts so as not to significantly increase the calorie content and ruin your diet.
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Chia seeds
Chia seeds are considered by health experts as a superfood because of their impressive protein and fiber content, despite their small size. They are also known for their low caloric content, which makes them a good diet food.
According to health experts, chia seeds are loaded with soluble fiber, which facilitates the absorption of liquids in your stomach, promoting feelings of fullness and reduced hunger and craving for food.
If you consume about an ounce or 28 grams of chia seeds daily, you can avail of 4.4 grams of protein, 10.6 grams of fiber, and only 137 calories.
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Legumes
Legumes, such as lentils, peas, and beans, are excellent sources of fiber and protein. They also do not contain a lot of calories, so they are a great addition to your diet if you are trying to lose weight.
Various studies have found that people who consume high-protein meals that contain legumes displayed reduced hunger and increased fullness in comparison to those who eat high-protein meals made up of pork and other protein-rich foods.
To speed up your weight loss, try adding legumes into your daily diet. ½ cup or 100 grams of cooked lentils, for instance, offers about 9 grams of protein, 9 grams of fiber, and only 115 calories.
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Cottage cheese
Cottage cheese is a tasty snack that is rich in protein, and also low in calories.
Through the years, multiple studies have found that relying on cottage cheese for some of your daily protein needs can decrease hunger levels and subdue cravings. This effect occurs because the protein slows down the emptying of your stomach, extending the time that you feel full.
If you eat a cup or 226 grams of low-fat cottage cheese a day, you can get 28 grams of protein and only 163 calories.
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Berries
Berries, such as blackberries, strawberries, raspberries, and blueberries, are overflowing with essential vitamins and minerals and antioxidants that help boost your overall health and wellbeing and protect you against infections and diseases. They are also high in fiber and contain few calories.
There was a study that found that snacking on berries prolonged feelings of fullness and decreased food cravings later in the day.
For every cup or 148 grams of berries that you eat each day, you can avail of 3.6 grams of fiber and just 84 calories.
