Eating a low-calorie diet does not relegate you to carrot sticks and fat-free dressing. Rather, there are a wide variety of low-calorie foods that are filling, pleasant to eat and still allow you to meet your weight loss goals. Learn which foods have the proper balance of nutrients and the ability to keep you satisfied long after you finish eating.
Benefits
Foods low in calories can help you lose weight or stay within the calorie range recommended by your doctor. Filling foods can help you avoid in-between meal snacking or overeating during regularly scheduled meals. Eating filling, low-calorie foods often means you are choosing foods with a low saturated and trans fat content. The National Institutes of Health recommends limiting both types of fats as they are associated with an increased risk of coronary disease.
Food Density
Food has different density levels that are based on the number of calories the food contains as well as how long it keeps you satisfied, according to MayoClinic.com. Some foods will satisfy your hunger longer than others. Foods high in sugar such as lollipops, chocolate and many highly processed foods offer very low volumes of food in terms of calories. One piece of chocolate frosted cake has over 200 calories. Fruits, starchy vegetables and water-rich foods are low energy density foods. You can eat a larger volume of low energy density foods for fewer calories.
Fiber Rich Foods
Fiber rich foods are often low in fat and calories. Fiber helps you stay full and may help you lose weight. A study published in the May 2001 edition of the journal "Nutrition Review" and led by Nancy C. Howarth analyzed a cohort study. She found that the participants who ate a higher fiber diet saw a reduction in total caloric intake and a weight loss of about 4 lbs. during the 3.8 month study. Eat whole-wheat bread rather than white bread or pastries, choose brown rice over white and explore the different grains that are part of the whole grain family such as barley and bulgur. Other sources of low-calorie, fiber-rich foods are beans and legumes.
Strategies
Follow the recommendations found in the Dietary Guidelines for Americans. Eat the proper amount of foods from the meat, fruit, vegetables, grains, milk and oil groups. Concentrate on the low-calorie options within each group. Skim milk instead of whole, diet cheese rather than full-fat and fat-free cottage cheeses are good choices. Lettuces are healthy in salads, but carrots, tomatoes, broccoli and cauliflower added to the greens will keep you full for longer. Eat only lean protein meats to save on calories and avoid unhealthy saturated fats. Fruits are both filling and low in calories. If you eat 1800 calories a day, you should have 1 1/2 cups of fruit.
Considerations
Eating low-calorie, filling foods can help you meet your weight goals; however, adding exercise to your daily routine may help you reach your goals faster and can improve your physical fitness level. Keep track of both your eating and exercise progress as a source of information and inspiration. As always, follow your doctor's advice concerning calorie consumption and exercise strategies.
References
- National Institutes of Health: Fat
- MayoClinic.com: Energy Density and Weight Loss: Feel Full on Fewer Calories
- USDA National Nutrient Database for Standard Reference, Release 17: Energy
- PubMed.gov: Dietary Fiber and Weight Regulation
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- MayoClinic.com: Weight Loss: 6 Strategies for Success
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