If you’re trying to lose weight, you might be wondering how you can eat more without consuming too many calories. The solution is to choose high volume low calorie foods that will fill you up without putting on weight. These foods are rich in fiber, water, and nutrients, making them an excellent choice for anyone trying to maintain a healthy weight.
One of the best things about high volume low calorie foods is that you can eat a lot of them without gaining weight. You can satisfy your hunger and stay full for extended periods of time by eating these types of meals, all while keeping your calorie consumption in check.
In this article, we’ll look at 16 high-volume low-calorie foods you can incorporate into your diet to help you lose weight and maintain a healthy lifestyle.
Advertisements
Benefits of High Volume Low Calorie Foods
1. They Help You Feel Full
High volume low calorie foods are often high in fiber and water content, which can help you feel full and satisfied after a meal. This can help reduce overeating and snacking on unhealthy foods throughout the day.
2. They Provide Nutrients
Many high-volume low-calorie foods are also nutrient-dense, which means they contain a wide range of vitamins, minerals, and other essential components that your body requires to function correctly. Leafy greens, berries, and lean protein sources like chicken and fish are some examples.
3. They Can Help with Weight Loss
Because high volume low calorie foods have less calories than other foods, including them in your diet can help you establish a calorie deficit, which is required for weight loss. Furthermore, the high fiber and water content can help you feel full and satisfied longer, making it easier to stick to your diet and avoid overeating.
4. They Can Improve Digestion
Many high-fiber, low-calorie foods are also large in volume, which can aid digestion and prevent constipation. This can result in improved general health and well-being.
Advertisements
7 Best Foods to Increase Fertility
Best Food to Eat Before Sex
16 High Volume Low Calorie Foods
Vegetables
1. Cucumbers: Cucumbers are mainly water so they contain very low calories. They’re also high in vitamin K and potassium.
Advertisements
2. Broccoli: Broccoli has only 55 calories per cup and is high in fiber, vitamins, and minerals. It can be eaten raw or cooked, and it complements a variety of meals.
3. Carrots: Carrots are high in fiber and low in calories, making them an excellent snack. They’re also high in vitamin A, which is essential for eye health.
4. Spinach: Spinach is a nutrient-dense leafy green that is high in vitamins and minerals while being low in calories. It can be eaten fresh or cooked, and it goes well with salads, smoothies, and omelets.
Advertisements
Fruits
5. Apples: Apples are low in calories and an excellent source of vitamin C and fiber. Antioxidants included in them may also aid in preventing chronic illnesses.
6. Berries: Berries are rich in antioxidants and low in calories. They’re a fantastic source of vitamin C and fiber as well. They go well with oatmeal, yogurt, and smoothies.
7. Grapefruit: Vitamin C content is high in grapefruit and low in calories. Additionally, it has a lot of fiber, which might support satisfaction.
Whole Grains
8. Brown rice: Brown rice is high in fiber and complex carbohydrates. It’s also low in calories and may be used to make stir-fry, salads, and bowls.
9. Quinoa: Quinoa is a complete protein that is high in fiber and low in calories. It’s also high in vitamins and minerals.
10. Oats: Oats are high in fiber and might help you feel full. They’re also low in calories and can be used to make porridge, smoothies, and baked goods.
Lean Proteins
11. Chicken breast: Chicken breast is a lean protein that is high in protein and low in calories. It’s also high in vitamins and minerals.
12. Turkey breast: Turkey breast is another lean protein option that is low in calories and high in protein. It is also high in vitamins and minerals.
13. Tuna: Tuna is a low-calorie, high-protein fish that also contains omega-3 fatty acids. It can be added to salads or eaten on its own.
Dairy Products
14. Greek yogurt: Greek yogurt is high in protein and might help you feel full. It’s also low in calories and can be used in a variety of dishes, as it may be used in smoothies and dips.
15. Cottage cheese: Cottage cheese is a high-protein, low-calorie cheese that’s strong in calcium. It can be eaten raw or mixed with salads.
16. Skim milk: Skim milk has a high calcium content, low calorie count, and is a rich source of protein. It can be a base for soups and sauces, added to porridge, and used in smoothies.
Incorporating These Foods Into Your Diet
1. Plan your meals around these foods
Start by planning your meals on high-volume, low-calorie foods. For lunch, you could make a salad with leafy greens, tomatoes, and cucumbers, and for supper, you could make a stir-fry with a variety of vegetables.
2. Use these foods as snacks
When you’re feeling hungry between meals, reach for one of these high volume low calorie foods as a snack. For example, you could have some baby carrots with hummus, or a piece of fruit.
3. Experiment with new recipes
Try out new recipes that incorporate these high volume low calorie foods. For example, you could make a vegetable soup or a fruit salad.
4. Be mindful of portion sizes
While these foods are low in calories, it’s still important to be mindful of portion sizes. Use measuring cups and spoons to ensure that you’re not overeating.
5. Don’t forget about protein
While these high-volume low-calorie foods are fantastic for filling you up, protein should still be included in your diet. To help you stay satiated, add some lean protein to your meals, such as chicken or tofu.
Conclusion
While high-volume low-calorie foods might be helpful for weight loss, they should not be the exclusive focus of your diet. It’s also crucial to include a variety of other nutrient-dense foods to ensure that you’re getting all of the vitamins and minerals your body needs.