Top 22 Low Calorie Foods For Weight Loss Approved By Nutritionist

1. Satiety And Fullness:

Low calorie foods with a high percentage of water and fibre help promote satiety and fullness. Since they are high in volume with fewer calories, you can eat them to your heart’s content without feeling hungrier. They also help you feel satisfied and full, which reduces your snack intake.

2. Nutrient Intake Without Excess Calories:

Many low calorie Indian food for weight loss are rich in nutrients, vitamins and minerals. They provide nutrition and help maintain a healthy body weight without adding unwanted calories to your diet.

3. Improved Metabolism:

Low calorie foods such as fruits and vegetables require more energy to digest, thus speeding up the metabolism. A high metabolic rate means the body burns more calories, contributing to significant weight loss.

1. Eggs:

Rich in nutrients and hunger-satisfying protein, eggs are a great low calorie breakfast option. Eggs contain roughly 155 calories per 100 grams and help in keeping one full for longer hours. Include 1 to 2 eggs in your daily diet plan to regulate appetite and maintain healthy body weight.

2. Fruits:

Including fruits in your low calorie food list for weight loss is essential because they contain nutrition and antioxidants. Some great choices include watermelon, berries, grapefruit, and kiwis. A cup of 100 grams of strawberries contains around 32 calories and loads of fibre plus antioxidants. Include fruits as a part of snacks in your weight loss diet plan.

3. Cottage cheese:

Consuming low-fat cottage cheese is a great breakfast or lunch option. Typically, a cup of 100 grams of cottage cheese contains 81 calories and a lot of protein. Consuming it will keep you full for long and curb your hunger pangs.

4. Greek Yogurt:

Low-fat Greek yoghurt is best as a snack, a marinade or simply a spread for your toast. It contains roughly 59 calories per 100 grams and other beneficial nutrients such as probiotics, calcium and more.

5. Fish:

Low in calories, fish is one of the best low calorie foods for weight loss. It is a great source of lean protein, nutrients, and heart-healthy fats. Cod is a type of fish that contains 82 calories per 100 grams, making it a great lunch or dinner option for weight loss. [1]

6. Whole grain:

Whole grains are abundant in fibre content, and they are the healthiest. Since they are unprocessed, they help maintain a healthy body weight. Some examples of whole grains to include in your diet are brown rice, quinoa, oats and barley. A cup of 100 grams of brown rice contains approximately 110 calories, and you can pair it with another low calorie vegetable for lunch or dinner.

7. Chicken breast:

Skinless and boneless chicken breast makes for an excellent source of protein that promotes fullness and curbs unwanted snacking. Chicken breast is another superb alternative for lean protein, containing just 165 calories for 100 grams.

8. Lean beef:

Lean beef provides high-quality protein and contains about 250 calories per 100 grams. Packed with essential nutrients, you can include it in your weight loss diet.

9. Oats:

Oats are rich in proteins, fibre and antioxidants. They help assist in weight loss and can be a great breakfast option. One hundred grams of oats or oatmeal contains around 389 calories and keeps you satisfied for longer periods.

10. Arugula:

Arugula is a type of cruciferous vegetable known for its beneficial phytonutrients. This low-calorie leafy vegetable contains just 25 calories per 100 grams, making it a great option to include volume in your diet without adding unnecessary calories.

11. Carrots:

Carrots are loaded with nutrients and make a great snacking option. With just 41 calories per 100 grams, you can pair them with low-fat yoghurt dip to curb your hunger pangs. [2]

12. Kale:

Kale is a highly nutritious vegetable known for abundant vitamin K. Eating 100 grams of kale will add just 49 calories to your diet, making it a preferred weight loss option.

13. Legume:

Low in calories and high in proteins, legumes are a staple for vegetarians looking to lose weight consistently. Some examples include chickpeas and kidney beans. A cup of 100 grams of chickpeas contains just 164 calories and is a great lunch option with quinoa or brown rice.

14. Mushrooms:

Containing many healthy nutrients like potassium, selenium and B vitamins, mushrooms help maintain weight loss and overall health. A cup of mushrooms will add just 22 calories to your diet.

15. Asparagus:

Asparagus is a popular low-calorie vegetable with just 22 calories per 100 grams. It helps keep blood sugar stable and regulate hunger. It is a great snacking choice for weight loss.

16. Cucumbers:

Cucumbers belong to the same family as watermelons and are popular for their high water content. They contain just 15 calories per 100 grams, making them excellent snacks for weight loss. You can pair it with carrots and a yoghurt dip. [3]

17. Seeds:

Seeds such as sunflower seeds, pumpkin seeds, and flax seeds contain nutrients, fibre, and healthy fats. A cup of 100 grams of sunflower seeds contains 584 calories. Sprinkle these on your salads and soups to enhance their taste and extra crunch.

18. Shrimp:

If you love seafood, then shrimp is an excellent choice for low calorie foods for weight loss. It contains around 99 calories per 100 grams, making it a great option to include in a calorie-controlled diet.

19. Vegetable soup:

Vegetable soups are high in water content, making them very filling for dinner or lunch. A cup of 100 grams of pumpkin soup contains about 30 calories. Make sure to keep the broth clear and skip adding cream.

20. Almonds:

100 grams of almonds contain 576 calories and loads of good nutrients. While they may seem calorie-dense, having just a handful of almonds will keep you full and reduce the likelihood of mindless snacking.

21. Black beans:

One of the lowest calorie foods, beans contain around 132 calories per 100 grams. Since these are low in fat and high in fibre, they are a great choice for a weight loss diet. [4]

22. Celery:

Celery is a very low-calorie food containing just 16 calories per 100-gram serving. They are a nutrient-dense snack that acts as a natural diuretic and helps promote weight loss. [5]

1. Overconsumption of low-calorie foods:

A common problem with consuming low-calorie foods is that some people tend to overeat them. Just because some foods have fewer calories than others does not mean you can eat them unlimitedly. This will add unwanted calories to your diet plan and defeat its purpose.

2. Ignoring portion sizes:

Exercising portion control is extremely important while following a specific diet plan, even with low-calorie foods. Make sure to include visual cues or measure your portions before consuming them.

3. Neglecting nutritional balance:

Simply focusing on eating low-calorie foods without considering nutritional value can lead to nutritional deficiencies. Aim for a well-rounded and balanced diet that contains a diverse range of low calorie foods, including fruits, vegetables, whole grains, lean meat, etc.

4. Relying on processed low calorie products:

Avoid indulging in mindless buying of foods  labelled ‘low-calorie.’ While they may have fewer calories, they may be highly processed or contain preservatives or additives like artificial sweeteners. Make sure to read the labels carefully before buying.