What is filling but low in calories

This lesser-known grain packs a hefty dose of fiber and antioxidants, with fewer carbs and calories than its white and brown counterparts. A half-cup of cooked black rice is 90 calories compared to the calories in white rice and calories in brown rice. Try sprinkling the flavorful grain on salads, in burritos or as a hearty side dish, suggests Manuel Villacorta, RD, author of Peruvian Power Foods.

Eat Energy-Burning Greens Veggies that burn calories? Not a broccoli fan? Try asparagus, cauliflower, celery or zucchini when you want an energy-efficient snack. Go All in With Watermelon Half of every plate or snack should be colorful produce, which is a combo of fiber and water to fill you up on fewer calories, says Somer.

This summer, try satisfying your sweet tooth with water-logged watermelon. Feel even fuller: Resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own, Rolls says. Hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad. Harvard researchers examined the eating habits of , people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying.

Feel even fuller: Top yogurt with fibrous foods like raspberries 4 grams of fiber per half cup or a cereal such as Kashi Go Lean Crisp Cinnamon Crumble 9 grams per three quarters of a cup.

Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to a study in Gastroenterology.

In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight, adds Roberts.

Eggs are also very filling and score high on the satiety index 3. One study found that people who consumed eggs and toast for breakfast experienced less hunger and ate fewer calories during their next meal than those who ate cereal with milk and juice Another older study found that a protein-rich breakfast consisting of eggs and lean beef increased fullness and helped people make better food choices Eggs are a nutritious, high protein food with a powerful impact on fullness.

They may also help you eat less later in the day. Oats , eaten as oatmeal porridge , are a popular breakfast choice. Oatmeal is fairly low in calories and a great source of fiber, particularly a soluble fiber called beta glucan. It also scores high on the satiety index, ranking third overall 3.

One recent study found that participants felt more full and less hungry after eating oatmeal compared with a ready-to-eat breakfast cereal. They also ate fewer calories during lunch Soluble fiber, such as the beta glucan in oats, can help you feel full. It may also help release satiety hormones and delay stomach emptying 21 , 22 , Oatmeal is a very filling breakfast choice.

It may help you eat fewer calories in the following meal and delay stomach emptying. According to one study, omega-3 fatty acids could increase the feeling of fullness in people with overweight or obesity Additionally, some studies indicate that the protein in fish may have a stronger effect on fullness than other sources of protein. On the satiety index, fish scores higher than all other protein-rich foods, including eggs and beef.

Fish had the second highest score of all the foods tested 3. Another older study compared fish, chicken, and beef protein. The researchers found that fish protein had the strongest effect on satiety Fish is rich in protein and omega-3 fatty acids, which may increase feelings of fullness. The protein in fish may have a stronger effect on fullness than other types of protein. Liquids are often considered to be less filling than solid foods, although the evidence is mixed 26 , However, soups are a bit different.

Research shows that soups may actually be more filling than solid meals containing the same ingredients 27 , In one older study, volunteers consumed either a solid meal, chunky soup, or smooth soup that had been put through a food processor. Feelings of fullness and the rate at which the food left the stomach were then measured. Interestingly, the smooth soup had the greatest impact on fullness and the slowest rate of stomach emptying, followed by the chunky soup Soups are very filling meals, despite being in liquid form.

They may also stay in the stomach longer, thus prolonging feelings of fullness. High protein foods like lean meats are very filling 4 , 5. For example, beef can have a powerful effect on satiety. It scores on the satiety index, which is the second highest of the protein-rich foods, right after fish 3. Beans are not only packed with fiber, but are full of protein too.

Baked beans are packed with fiber and protein, which are both very filling nutrients as they are slower to digest than others. Watch out for tins with added salt and sugar as this makes them unhealthier.

A small g tin of baked beans in tomato sauce only has 1g fat. Broccoli is an excellent source of vitamin C. Lots of vegetables are low in calories and broccoli has only 0. Broccoli is a n on-starchy vegetable, which means its low calorie but high in fiber and water, therefore likely to be more filling. Roasted cabbage is a delicious alternative side for your roast dinner. You can also chop it and add it to pasta sauces to bulk out or shred it for stir-fries too.

Bulk up meals with more fiber by adding cauliflower florets. Just like broccoli, cauliflower is a great hearty vegetable that is low in calories and fat. Per g portion of boiled cauliflower, there is 0. Boiling or steaming cauliflower is the best way to cook it for the lowest calories. Chicken is a great lean protein source, particularly chicken breasts. Chicken breast is the leanest part of the bird and for the lowest calorie consumption, you need to remove the skin. Chicken is an excellent source of protein and makes a delicious meal when seasoned with herbs and served with vegetables.

Protein is a slow nutrient to digest meaning food often high in protein hangs around in your stomach for longer.