10 Best Low Calorie Foods to Feel Full and Stop Hunger
Hunger can be a pain to deal with when trying to lose weight while dieting. You might not be eating enough or you might not be eating the right foods... There are many different types of food out there that can help you feel full throughout the day. We've put together a list of some of the best tasting foods that will help stop hunger while dieting!
This is probably one of our most recommended foods on the list! Oatmeal is a good source of fiber that can really help your stomach feel full throughout the day. Fiber is very slow to digest, which is why it makes you feel more full. Even though protein helps you feel full longer throughout the day, fiber helps your stomach feel full right away.
High fiber foods such as Oatmeal can give you a significant amount of fiber in a single packet or serving.
Furthermore, oatmeal comes in a wide variety of flavors. Our favorite flavors are Maple Brown Sugar and Apple Cinnamon.
Check out these great options for Oatmeal!
We highly recommend you try to incorporate high volume, low calorie foods into your diet. Our list has a few examples but there are a lot more you can find as well! Watermelon is a great example of a high volume, low calorie food. It's a fruit that is mostly made of water so you're also getting the added benefit of taking in water, which helps you feel full.
Eating watermelon also had the added benefit to quell sugar cravings for candy or dessert!
Watermelon is very sweet from the sugar that it contains, which adds to the amount of carbs. So it's a good alternative to eating a sugar-filled dessert.
Furthermore, the main issue with watermelon is that it contains carbs so eating too much can be detrimental to your weight loss goals. In order to counteract this, we use a food scale to measure out how much we're going to eat and then track the calories through MyFitnessPal.
If you're not a fan of watermelon or want to stay away from fruit then try these Zero Calorie Sparkling Ice drinks! They're carbonated fruit-flavored drinks that can also stop sugar/dessert cravings. Our favorite flavors are Cherry Limeade, Strawberry Lemonade, and Strawberry Watermelon.
3. Low Carb/Low Calorie Bread
Many people tend to leave out sandwiches in their diet when they're trying to lose weight. However, sandwiches can be very filling depending on what you put inside them.
The main issue we have to deal with is lowering the amount of carbs and calories in the bread.
This is why we recommend using low carb bread such as wheat bread. Even though they're low calorie,
wheat bread has more fiber which helps your stomach feel more full.
Many bread products say if they're low carb or low calorie on the packaging. You can find low carb bread at your local grocery stores such as Kroger, Albertsons, Vons, Costco, etc. Here's a great Low Calorie option that has 50 calories and 7 grams of carb per slice!
Low carb bread can be a staple item in your arsenal because you can make a wide variety of different sandwiches that you can eat while still losing weight.
We like to put a lot of lettuce, tomatoes, and protein in our sandwiches as that makes it very filling. Also, we use low carb bread with egg white,
zero calorie butter spray, and a slice of low fat cheese to make our very own Egg White Delight from McDonald’s!
If you're not a fan of white or wheat bread then check out this alternative made of rye and sunflower seeds!
One major point people in general tend to forget is to drink a lot of water everyday! It's usually recommended to drink 0.5 to 1 gallon of water everyday, depending on your body.
We recommend that you drink water because it can curb hunger cravings so you won't have to take in any extra calories.
Dehydration is usually mistaken for hunger. If you're feeling hungry then ask yourself: When was the last time I drank water?
If it's been awhile then slowly drink a cup of water over the course of a few minutes.
You should still drink water if it hasn't been a while, but that's a good way to see if you're dehydrated or hungry.
However, forcing yourself to drink a large amount of water in one sitting or just chug a large glass can be bad for your health. Your body can't handle too much water at once and can be harmful to your kidneys. Also, the extra water will be excreted as urine. We recommend using a gallon jug or water bottle to have with you so you can drink from it throughout the day.
5. Protein Bars and Whey Protein Shakes
If you haven't noticed yet then we're very keen on using high protein products such as whey protein and protein bars.
Protein is slow-digesting and can help you feel full longer in the day. It also benefits you by repairing and helping build muscle.
If you want to learn more about protein, using protein powder, or our favorite flavor protein then check out our Best Protein Powder article.
There are many brands of protein bars out there, but the main thing to look for is to find something that tastes good and still low in carbs/fat. We like Quest Bars and Musclepharm Combat Crunch High Protein Bars, but remember that these are still protein bars so they'll have an aftertaste. Quest bars have changed their formula so the taste isn't as good as it used to be, but they're Gluten Free so they're a good option if you have gluten allergies. They're still better than the competition though.
Also, try heating up your protein bars in the microwave for a few seconds as that can help the taste as well. MusclePharm has a 20% discount when you buy them from Amazon, which you can check out here.
Optimum Nutrition also has a version of protein bars called Cake Pops. We haven't tried them yet, but the reviews say they're better than Quest Bars, which have been one of the best tasting protein bars on the market. We can't wait to try them!
This is one of our favorite foods on this list and especially one to eat on a diet! Popcorn is another example of a high volume, low calorie food. However, it's very easy to eat too much so we recommend using a Food Scale to get an accurate reading of how much you're eating or any condiments you add to your popcorn.
Stay away from most of the generic microwaveable popcorn as they contain a significant amount of fat in each serving.
There might be some brands that contain low fat or low calorie versions so you can use those as well.
Our favorite brand and flavor popcorn is Smartfood's White Cheddar. It as a total of 100 calories with 9 grams of Carbs, 6 grams of Fat, and 2 grams of Protein. The macronutrients and calories look a lot better than a regular bag of chips!
We also have some tips for a bag of low calorie popcorn. Try adding some White Cheddar Popcorn Seasoning and Jalapeno Salt, as they're fairly low calorie and can really add flavor to your popcorn. You can even add I Can't Believe It's Not Butter Spray as it contains zero calories as well.
7. Rice Cakes
Quite possibly our best filling item that's low in carbs. We love Rice Cakes because they have 0 grams of fat and about 11 grams of carbs depending on the flavor you get.
Our favorite flavors are the Caramel and White Cheddar.
We add on about 0.5 servings of peanut butter or almond butter on each rice cake to make it more filling, and add some fat.
We highly recommend that you track macronutrients so you can fit items like peanut butter in your diet and still lose weight! You can use Peanut Butter Powder instead of actual Peanut Butter. For Example, PB Fit powder has 1.5 grams of Fat, 4 grams of Carbs, and 6 grams of Protein.
Rice Cakes with peanut or almond butter can really help with sugar or dessert cravings. They're relatively inexpensive and can be found at almost all grocery stores. Rice cakes are a perfect snack to eat at work, school, or whenever you have a sugar craving.
This is something we use rarely but it still gets the job done as effectively as the other options on our list. Soup is a great filling item because it's water based and has a significant amount of vegetables in it.
We tend to stick with chicken noodle soup from Progresso or something with low carbs.
Progresso’s chicken noodle soup has 12 grams of carbs, 2.5 grams of fat, and 7 grams of protein in each serving so it's a great low calorie option.
One important thing to stay away from are high fat options such as clam chowder or high carb options.
These options can add on calories very quickly from the fat and carbs, even though they taste good. Campbell's Tomato Soup has about 23 grams of carbs per serving so we only recommend something like that if you measure each serving.
Many people might question this item but Hummus is a good source for fat and carbs. Hummus is a Mediterranean item that's made from chickpeas, and mixed with olive oil, lemon juice, garlic, salt, and tahini.
The only drawback with Hummus is that it has a bit more fat than we'd like.
Kirkland brand Hummus has 10 grams of carbs, 12 grams of fat, and 4 grams of protein in one serving, which is 140 calories.
So you should use a food scale to measure each serving or you'll eat too much!
Hummus is very good to eat as a dip with some Wheat Thins or even as spread on Low Carb bread in a sandwich! Costco has our favorite Spicy Avacado Hummus, which tastes like spicy guacamole, and Jalapeño Cilantro Hummus.
10. Greek Yogurt
Here's another great item to curb sugar and dessert cravings! Greek Yogurt is a strained version of Yogurt that has a thicker consistency than unstrained Yogurt, and also retains the distinctive sour taste.
Greek Yogurt has 0 grams of fat, around 17-19 grams of carbs, and 12 grams of protein in an entire container.
We're talking about the small fruit-flavored Chobani Greek Yogurt. The macronutrients also change depending on which flavor you pick.
Chobani Greek Yogurt with fruit at the bottom such as strawberry, peach, blueberry, mango, etc. You can mix it up and freeze them to make a fruity Yogurt popsicle! These are perfect because they're macro-friendly and rather inexpensive.