Low-Calorie Foods: Stay Satisfied without Overeating

Low-calorie foods aid weight management and keep hunger at bay. From snacks like jowar bhel to delectable low-calorie parathas, we’ll explore different foods that are delicious without that don’t compromise on your calorie goals.

When most people think of low-calorie foods, they imagine small portions and endless hunger pangs. However, there are actually a surprising amount of low-calorie foods out there that will keep you feeling full and satisfied. Studies show that people with type 2 diabetes and obesity benefit from foods with fewer calories, as the nutrients in them play a pivotal role in regulating blood sugar. Moreover, even Weight Watchers,  gym enthusiasts and people with certain health conditions can reap immense benefits when relying on low-calorie foods.  In this article, we will learn about the types of food under 100 calories that are surprisingly filling and keep your hunger at bay.

Low-Calorie Foods

Consuming excessive calories and engaging in insufficient physical activity can result in weight gain, potentially causing health issues such as diabetes, high blood pressure, heart disease, cancer, and gallstones. Thus, it’s important to avoid calorie-dense foods and aim for a high-protein diet, as these foods promote satiety and maintain a healthy weight.

To promote weight loss, it is advised to opt for low-calorie meals, particularly those below 100 calories. 
Listed below are a variety of nutritious and low-calorie foods designed to satisfy your cravings and align with your dietary objectives.

• Chicken (breast)
• Calorie content: 168.00 (kcal) per 100g
  Chicken is rich in protein, and studies indicate that increasing protein intake can lead to a reduction in calorie consumption and keep you feeling fuller for longer.

• Corn, maize, sweet
• Calorie content: 96.00 (kcal) per 100g
  Corn is rich in nutrients, low in calories, abundant in water, and contains a significant amount of fiber (3.3g/100g). Consuming corn can diminish hunger and promote a sense of fullness. You can substitute corn for high-calorie foods.

• Prawns
• Calorie content: 90.82 (kcal) per 100g
  Prawns are high-volume low-calorie foods, with a low fat content. Studies demonstrate that incorporating high-protein foods such as prawns and shrimp into the diet can enhance satiety, diminish appetite, and contribute to effective weight management.

• Eggs, white
• Calorie content: 52.58 (kcal) per 100g
  Eggs are low-calorie filling foods, provide high-quality protein, are low in calories, and offer a range of vitamins and minerals, including vitamin A, vitamin D, B vitamins, and folate, supporting weight loss and promoting satiety; consuming two boiled eggs daily can fulfill these nutritional needs.

• Carrots, orange
• Calorie content: 33.22 (kcal) per 100g
  Typically consumed raw in salads, carrots are low in calories and serve as a beneficial source of vitamin A that helps boost vision, along with others like calcium, magnesium, copper, manganese, and potassium. It also contains 4.18g of fiber per 100g that helps keep you fuller for longer. 

• Amaranth leaves
• Calorie content: 23.00 (kcal) per 100g
  Amaranth, being a low-calorie food abundant in protein and fiber (4.41g/100g), contributes to enhancing the sensation of fullness.

• Pear
• Calorie content: 37.52 (kcal) per 100g
  Pears are a powerhouse of antioxidants, fiber (4.48g/100g), minerals, and vitamins that effectively support overall health. These delicious fruits offer numerous benefits to the gut, heart, and blood sugar levels while potentially reducing inflammation.

• Pineapple
• Calorie content: 16.00 (kcal) per 100g
  Pineapples are a low-calorie fruit, but are very nutritious. They are also packed with vitamins like vitamin B6, copper, thiamin, folate and potassium. They also have a good fiber content of 3.46g/100g, which keeps you fuller for longer.

• Bitter gourd
• Calorie content: 19.30 (kcal) per 100g
  Bitter gourd, a low-calorie veggie, has been shown to assist in managing blood pressure in hypertensive individuals due to its elevated potassium levels. Additionally, it has a good amount of dietary fiber (3.78g/100g)and low fat and cholesterol content, perfect for weight management.

Listed below are a few easy-to-follow recipes that utilise the above-mentioned low-calorie foods:

It's important to recognize that the Estimated Average Requirement (EAR) for energy intake is 30-32 kcal/kg body weight/day for both sedentary adult men and women, according to the Indian RDA 2023 guidelines. Prior to making substantial modifications to your eating patterns or adding particular foods for health-related purposes, seeking guidance from a healthcare professional is recommended.

Conclusion

Embracing a diet rich in low-calorie foods that offer sustained satiety can be a healthy strategy for those seeking to manage their weight and promote overall well-being. By incorporating these satisfying options, individuals can strike a balance between flavour, nutrition, and calorie intake, fostering a healthier and more sustainable approach to eating.