You might not consider popcorn as part of a diet for weight loss, but that’s because usually it’s cooked in oil and topped with butter and salt. Popcorn actually is low in calories on its own, and substituting popcorn for higher-calorie foods in your daily menu may help you lose weight.
Plans
One weight-loss plan involves eating air-popped popcorn without butter for all snacks rather than higher-calorie foods, as noted by Diet Choices. The premise of this plan is snacking is the main culprit in weight gain. For best results, eat three small healthy meals per day, including fruits and vegetables, and drink water in place of soda and juice. Another plan involving popcorn for weight loss suggests replacing one meal a day with popcorn, according to Diets in Review.
Types
One cup of popcorn popped in oil and topped with 1 tbsp. of melted butter contains about 155 calories, according to Health Services at Columbia. It also has 14 g of fat, and if you add a little salt, about 200 mg of sodium. Microwave popcorn can be even higher in calories, as many brands are packed in saturated coconut or palm oil and include butter as well. In contrast, 1 cup of popcorn popped in an air popper contains only 30 calories and hardly any fat.
Nutrition
Popcorn is high in fiber, making it a filling low-calorie food that can help to control hunger. One cup also provides about 1 g of protein, 6 g of carbohydrates and a small amount of iron.
Tips
To boost the flavor of air-popped corn without adding calories, use flavorings other than butter, advises Health Services at Columbia. Try adding garlic, onion powder, chili powder or a small amount of grated cheese. Physician and medical writer Andrew Weil suggests sprinkling popcorn with a combination of tamari, nutritional yeast, garlic powder and cayenne pepper. Dried dill is another possibility. If you get tired of the air-popped style and want an occasional oil-popped form, be aware that cooking the popcorn in 1 tsp. of canola oil adds about 40 calories.
Considerations
Popcorn may not be satisfying as a meal, particularly on a regular basis. In addition, meal-replacement diets are generally not effective for achieving and maintaining long-term weight loss, according to Diets in Review.
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