While calories are definitely not the only factor in weight gain or weight loss, they certainly are important pieces of the puzzle.
Often times when people embark on a diet they can find it hard to cut down calories believing they need to starve themselves and feel hungry all the time.
This sounds like a recipe for disaster if you ask us.
So, below we will run through the key factors of what makes you full as well as some of the best low calorie foods that will keep you there!
What fills you up?
There are a few key things that make some foods really satiating, keeping you full for a long time
- Fibre – no calories and also balances blood sugar
- Protein – only four calories per gram and very satiating
- Low Glycaemic Index (GI) – keeps energy and blood sugar levels stable, reducing cravings between meals
- Liquids – drinking more liquids fills you up
While eating lower calorie foods is a good starting point, it is important that portion sizes are also considered.
Having control of your portion size for certain foods (including low calorie foods) can prevent you from getting hungry throughout the day and night.
Low-calorie foods to help fill you up
These below are some of the best low calories foods to help you feel full and also help to stop the mid morning and afternoon cravings as well.
Including more vegetables in your diet is perhaps the easiest way to lower your overall calorie intake and keep you feeling full.
Making sure your plate is at least 50 to 75% full of veggies is an easy way to fill yourself up, get an abundance of micronutrients, while also not feeling like you’re depriving yourself.
Here's some of our favourite lower calorie vegetables with most coming in between 15 to 60 calories per cup.
As you'll find out, if you start to mix and match these vegetables you'll get some great tasting meals too (as well as all of the low calorie benefits).
Bone broth is certainly all the rage these days and for good reason.
It’s high in protein as well as being a great source of electrolytes and other minerals.
Bonus points for bone broth is that it’s an excellent way to stay hydrated, while not being as bland as water.
Bone broth ain’t your thing?
How about a shitake mushroom and seaweed broth instead?
If you do some research on broth you'll be sure to find ingredients that will suit your taste and your goals as well.
Chia seeds are an interesting little food and, if you've been following our blog you'll know that we love chia here at Super Cubes!
They're quite high in soluble fibre and they can hold up to 10 times their weight in liquid.
This means chia seeds will be sure to keep you full for quite some time!
They also don't carry much flavour or taste so they are easy to add into your meals and smoothies.
And if you're looking for a great low calorie dessert, chia pudding will take care of that for you.
Wholefoods Bars are the latest addition to our range of Super Cubes products.
They also come in at between 145-180 calories per bar, depending on the flavour of course.
As the name suggests, they’re all based on wholefoods and have a decent serving of protein and fibre for satiety and slow burning energy.
So make sure to read the labels to see if your favourite flavour is under your allowable daily calorie limit.
Or plan your calories around having one of the bars, they're certainly worth it!
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The firstborn of our range of products, our Smoothie Cubes are another great low calorie, satiating food.
Super greens smoothie cubes are the lowest calorie of the range, coming in at just 47 calories for you!
Be mindful of the liquid you’re blending with your smoothie cubes, if keeping calories low is the goal.
Some milks and even plant based milks can have a few extra calories that you won't know about until you read the nutritional panel.
If you're counting calories you can't go past plain old water as the perfect liquid for your smoothies.
With summer coming up, is there a better way to keep cool than chomping on some watermelon?
1 cup of watermelon contains only 47 calories.
So if you're looking for a sweet tasting, low calorie addition to your meals or if you're after a healthy snack, you can't go past watermelon.
Watermelon is a great fruit to add to your smoothies and of course they can keep you feeling full!
Potatoes are good, but unlike watermelon, you probably wouldn't add them into your smoothies.
Also potatoes are perhaps not one you would think of when you think lower calories.
But potatoes are actually ranked #1 out of 38 foods on a scale of satiety.
As mentioned before, portioning is important to many of theses foods.
Taking this into account, 1 medium baked potato with the skin will give you about 150 calories.
Like potatoes, eggs score very high on the satiety index and a fantastic source of protein and fats to keep you full.
Another great thing about eggs is the fact you can prepare and use them in so many ways.
Boiled, scrambled, poached, in an omelette with the other ingredients above and even raw for some.
Eggs are truly an awesome addition to most meals.
A few extra tips on how to stay fullStay hydrated
You’d be surprised at how keeping hydrated can keep you full between meals.
Sometimes hunger is not hunger at all, and actually just thirst
To eat mindfully, simply eat your food slowly, chew thoroughly and be present with your food.
Interested in more information about mindful eating?
We’ve got much more on the topic here "Best Lunchtime Eating Habits".
You can feel full using low calorie foods!
Whether you’re looking for something sweet, refreshing, warming or just plain old convenient, you can be sure there is a tasty, low calorie food that can suit your needs.
A holistic approach is best and choosing the right low calorie foods at the right time throughout your day maybe the kick start you need.
Do you have a favourite low calorie food or can you see anything we may have missed?