Satisfying low-calorie foods that will help you lose weight

Made from dry oats, oatmeal is an incredibly filling food that has low calories, and is packed with fibre. Not only is it nutritious, it keeps you full for longer and curb overeating. Oatmeal can also boost your energy levels and prevent you from feeling sluggish as the day goes on. It’s easy to prepare and you can add a variety of toppings so that you can have a different meal each time.  You can add on a banana or a few berries for a sweeter taste, almond nuts for more fibre and proteins, or even eggs and mushrooms for a savoury meal.

If you are craving for meat, chicken breast is your best option. It is a great food to eat when you are looking to lose weight. A lean meat which doesn’t contain a lot of fats, a plain cooked chicken breast weighing 172grams has around 284 calories, with 80% of the calories coming from protein and 20% from fats. Bake it in the oven or grill it with vegetables—you will be sure to enjoy the hearty and healthy meal!

This juicy summer fruit is perfect for those with a sweet tooth. It can fulfil your sweet treat cravings minus the fat and cholesterol! Made up of more than 90 per cent water, it is sure to fill you up. It also contains fibre, which slows down digestion to keep you fuller for longer. If you are feeling peckish, have a couple of slices of watermelon to curb those mid-day cravings. It should last you till your next meal so you won’t end up overeating.

It’s a common misconception to think that soup cannot fill you up as well as a solid meal. But a study published in the European Journal of Clinical Nutrition found that soup induces greater fullness compared to a solid meal. Soup that comes with meat and vegetables can serve as a nutritious and balanced meal. If you simply cannot give up your carbs, fret not, the soup might be able to help you cut down on it. Try having a smaller serving of rice or noodles when you have soup on the side and it should still fill you up.

Packing more than twice the amount of protein than regular yogurt, it is filling enough to form the basis of a meal. Top it up with some fruits and granola and there you have it – a low-calorie and healthy meal or snack.

Veggies like broccoli and cauliflower can be used to replace regular rice. Pro tip: You can use a food processor or a grater to make cauliflower rice. It will make giving up the much-loved carbs so much easier. This will effectively help you cut down on both carbs and calories. Serve with high-protein sides like chicken or fish and you will get a wholesome meal that is tasty and satisfying.

While this definitely cannot be a substitute for any meal, drinking tea after a meal or during meals can give you the feeling of being full without additional calories! Furthermore, teas like green tea have also been said to have detoxification and weight loss benefits. Time to add some teas to your daily diet.

High in fibre and relatively low in sugar, apples are perfect when you need something to munch on. Eating an apple off its core requires more time so it will slow down your eating and help your snack last much longer than a bag of chips or even nuts. Make it your go-to snack or dessert. It is sure to keep you satisfied as you munch on the crunch.

This is for all the pasta lovers out there. Using a food spiraliser or vegetable peeler, slice the zucchini into long noodle-like strips. Enjoy it raw or sauteed and serve it with your favourite pasta sauce. Rich in fibre, potassium and vitamins, zucchini can help you to efficiently cut down on the calories and quell your hunger pangs.

This article was originally published in Shape Singapore. 

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