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Lowest calorie diet to lose weight. Rapid Weight Loss Diets: Types, Benefits, and Risks Explained

by alexxlab

What are the types of rapid weight loss diets. How do very low calorie diets work. What are the potential benefits and risks of losing weight quickly. Is rapid weight loss safe for everyone. How does time-restricted eating compare to traditional dieting methods.

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Understanding Rapid Weight Loss Diets

Rapid weight loss diets are designed to help individuals lose more than 2 pounds (1 kilogram) per week over a short period. These diets typically involve a significant reduction in calorie intake and are often chosen by people with obesity who want to shed weight quickly. While they can be effective for short-term weight loss, it’s crucial to understand their nature, benefits, and potential risks.

What defines a rapid weight loss diet?

A rapid weight loss diet is characterized by:

  • A very low calorie intake
  • Weight loss of more than 2 pounds (1 kg) per week
  • Short-term use, usually for several weeks
  • Often recommended for individuals with obesity-related health issues
  • Requires close medical supervision

Types of Rapid Weight Loss Diets

There are several approaches to rapid weight loss, each with its own characteristics and considerations. Let’s explore the most common types:

Very Low Calorie Diets (VLCDs)

VLCDs are among the most restrictive rapid weight loss diets. They typically provide:

  • As few as 800 calories per day
  • Potential weight loss of 3 to 5 pounds (1.5 to 2 kg) per week
  • Meal replacements such as formulas, soups, shakes, and bars
  • Carefully balanced nutrients to prevent deficiencies
  • Recommended duration of no more than 12 weeks

VLCDs are primarily recommended for adults with obesity who need to lose weight for health reasons, often before weight-loss surgery. Due to their extreme nature, they should only be followed under close medical supervision.

Low Calorie Diets (LCDs)

LCDs are less restrictive than VLCDs but still promote rapid weight loss. They typically allow:

  • 1,000 to 1,200 calories per day for women
  • 1,200 to 1,600 calories per day for men
  • A combination of meal replacements and regular food

While weight loss may be slower with LCDs compared to VLCDs, they can be equally effective in the long run and are generally easier to follow.

Time-Restricted Eating

Time-restricted eating is a newer approach to rapid weight loss that focuses on when you eat rather than just what you eat. The popular 16:8 method involves:

  • Eating all meals within an 8-hour window (e.g., 10 am to 6 pm)
  • Fasting for the remaining 16 hours
  • Potential for rapid weight loss, though long-term effects are still being studied

Intermittent Fasting

Intermittent fasting has gained popularity in recent years as a method for rapid weight loss and potential health benefits. The 5:2 system is a common approach, which involves:

  • 5 days of normal eating per week
  • 2 days of fasting or very low calorie intake
  • Potential benefits for individuals with diabetes and obesity

While studies have shown promising results, more research is needed to fully understand the long-term effects of intermittent fasting.

Benefits of Rapid Weight Loss

For individuals with obesity-related health issues, rapid weight loss can offer several potential benefits:

Improvement in obesity-related health conditions

Rapid weight loss may help improve:

  • Diabetes management
  • High cholesterol levels
  • High blood pressure

These improvements can significantly reduce the risk of serious health complications associated with obesity.

Motivation for long-term lifestyle changes

Rapid initial weight loss can serve as a powerful motivator for individuals to continue their weight loss journey and adopt healthier lifestyle habits in the long term.

Risks and Side Effects of Rapid Weight Loss

While rapid weight loss can be beneficial for some, it’s not without risks. Understanding these potential side effects is crucial for anyone considering a rapid weight loss diet.

Physical side effects

Rapid weight loss can lead to various physical side effects, including:

  • Gallstones
  • Gout
  • Fatigue
  • Constipation
  • Diarrhea
  • Nausea

Loss of muscle mass and bone density

Losing weight too quickly can result in:

  • Decreased muscle mass
  • Reduced bone density
  • Loss of water weight

These changes can negatively impact overall health and make it harder to maintain weight loss in the long term.

Risk of weight regain

People who lose weight rapidly are more likely to regain the weight quickly once they return to normal eating habits. This yo-yo effect can be detrimental to both physical and mental health.

Who Should Avoid Rapid Weight Loss Diets?

Rapid weight loss diets are not suitable for everyone. Certain groups should avoid these diets or only undertake them under strict medical supervision:

High-risk groups

Rapid weight loss diets may not be safe for:

  • Children
  • Teenagers
  • Pregnant women
  • Older adults
  • Individuals with certain health conditions

If you belong to any of these groups, it’s crucial to consult with a healthcare provider before starting any rapid weight loss diet.

The Role of Exercise in Rapid Weight Loss

While rapid weight loss is primarily achieved through calorie restriction, exercise plays a crucial role in overall health and long-term weight management.

Exercise during rapid weight loss

When following a rapid weight loss diet:

  • Consult with your healthcare provider about appropriate exercise
  • Some providers may recommend waiting to start an exercise regimen
  • Focus on maintaining muscle mass through gentle strength training
  • Consider low-impact activities like walking or swimming

Long-term exercise for weight maintenance

Once transitioning to a more sustainable diet:

  • Gradually increase exercise intensity and duration
  • Aim for a combination of cardio and strength training
  • Set realistic fitness goals to support long-term weight management

Sustainable Weight Loss Strategies

While rapid weight loss can be effective for some, sustainable weight loss strategies are generally recommended for most people.

Gradual weight loss approach

A more sustainable approach to weight loss typically involves:

  • Aiming for 1/2 to 1 pound (225 to 500 grams) of weight loss per week
  • Making gradual changes to diet and lifestyle
  • Focusing on balanced nutrition rather than severe calorie restriction
  • Incorporating regular physical activity

Benefits of gradual weight loss

Gradual weight loss offers several advantages:

  • Easier to maintain long-term
  • Less likely to result in muscle loss
  • Allows for the development of sustainable healthy habits
  • Reduces the risk of weight regain

By adopting a gradual approach to weight loss, individuals can achieve their goals while minimizing health risks and improving their chances of long-term success.

The Importance of Medical Supervision

Regardless of the chosen weight loss method, medical supervision is crucial, especially for rapid weight loss diets.

Why medical supervision matters

Healthcare provider oversight is important for:

  • Assessing individual health status and suitability for rapid weight loss
  • Monitoring for potential side effects and complications
  • Adjusting the diet plan as needed
  • Providing guidance on transitioning to a long-term, sustainable diet
  • Offering support and motivation throughout the weight loss journey

Regular check-ups and monitoring

During a rapid weight loss diet, individuals should:

  • Schedule regular check-ups with their healthcare provider
  • Undergo necessary blood tests to monitor nutritional status
  • Report any unusual symptoms or side effects promptly
  • Discuss progress and any challenges with their provider

By working closely with a healthcare professional, individuals can maximize the benefits of their weight loss efforts while minimizing potential risks.

Transitioning from Rapid Weight Loss to Long-Term Maintenance

Successfully transitioning from a rapid weight loss diet to a sustainable, long-term eating plan is crucial for maintaining weight loss and overall health.

Gradual calorie increase

When transitioning from a rapid weight loss diet:

  • Slowly increase calorie intake over several weeks
  • Monitor weight and adjust calorie intake as needed
  • Focus on incorporating a variety of nutrient-dense foods
  • Maintain a balanced diet with adequate protein, healthy fats, and complex carbohydrates

Developing sustainable habits

To maintain weight loss in the long term:

  • Establish regular meal patterns
  • Practice portion control
  • Incorporate regular physical activity into daily routine
  • Learn to manage stress and emotional eating
  • Regularly track progress and make adjustments as needed

By focusing on developing sustainable habits, individuals can maintain their weight loss and improve their overall health and well-being.

The Psychology of Rapid Weight Loss

Understanding the psychological aspects of rapid weight loss is crucial for long-term success and overall well-being.

Mental health considerations

Rapid weight loss can have significant psychological impacts:

  • Initial boost in self-esteem and confidence
  • Potential for increased anxiety about maintaining weight loss
  • Risk of developing unhealthy relationships with food
  • Possibility of body image issues as the body changes rapidly

Developing a healthy mindset

To support mental health during and after rapid weight loss:

  • Focus on overall health rather than just numbers on a scale
  • Celebrate non-scale victories, such as increased energy or improved fitness
  • Seek support from friends, family, or support groups
  • Consider working with a mental health professional to address any underlying issues

By addressing the psychological aspects of rapid weight loss, individuals can develop a healthier relationship with food and their bodies, leading to more sustainable long-term results.

The Future of Rapid Weight Loss: Emerging Trends and Research

As our understanding of weight loss and metabolism evolves, new approaches to rapid weight loss are emerging. Staying informed about these developments can help individuals make more informed decisions about their weight loss journey.

Personalized nutrition and weight loss

Emerging trends in personalized nutrition include:

  • Genetic testing to determine optimal diet and exercise plans
  • Microbiome analysis to tailor diets to individual gut health
  • Use of artificial intelligence to create personalized meal plans
  • Wearable technology for real-time tracking of metabolic responses to food

Novel approaches to rapid weight loss

Researchers are exploring new methods for rapid weight loss:

  • Targeted fat cell treatments
  • Brown fat activation to increase calorie burning
  • Hormone therapies to regulate appetite and metabolism
  • Novel pharmaceutical interventions for weight management

While these emerging trends show promise, it’s important to approach new weight loss methods with caution and always consult with healthcare professionals before trying any novel approaches.

The Role of Support Systems in Rapid Weight Loss

Having a strong support system can significantly impact the success of rapid weight loss efforts and long-term weight maintenance.

Types of support systems

Effective support systems for weight loss can include:

  • Family and friends
  • Weight loss support groups
  • Online communities
  • Professional counseling or therapy
  • Registered dietitians or nutritionists

Benefits of a strong support system

A robust support network can provide:

  • Emotional encouragement during challenging times
  • Accountability for sticking to diet and exercise plans
  • Practical assistance with meal planning and preparation
  • Shared experiences and tips for overcoming obstacles
  • Celebration of successes and milestones

By leveraging these support systems, individuals can increase their chances of success with rapid weight loss and maintain their progress over time.

Diet for rapid weight loss: MedlinePlus Medical Encyclopedia

Rapid weight loss diet is a type of diet in which you lose more than 2 pounds (1 kilogram, kg) a week over several weeks. To lose weight this quickly you eat very few calories.

These diets are most often chosen by people with obesity who want to lose weight quickly. These diets are less commonly recommended by health care providers. People on these diets should be followed closely by a provider. Rapid weight loss may not be safe for some people to do on their own.

These diets are only to be used for a short time and are usually not recommended for more than several weeks. The types of rapid weight loss diets are described below.

People who lose weight very quickly are much more likely to regain the weight over time than people who lose weight slowly through less drastic diet changes and physical activity. The weight loss is a bigger stress for the body, and the hormonal response to the weight loss is much stronger. The hormonal response is one of the reasons that weight loss slows down over time and also why weight gain occurs when the diet is stopped or relaxed.

On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 pounds (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.

A VLCD is only recommended for adults who have obesity and need to lose weight for health reasons. These diets are often used before weight-loss surgery. You should only use a VLCD with the help of your provider. Most experts do not recommend using a VLCD for more than 12 weeks.

These diets usually allow about 1,000 to 1,200 calories a day for women and 1,200 to 1,600 calories a day for men. An LCD is a better choice than a VLCD for most people who want to lose weight quickly. But you should still be supervised by a provider. You will not lose weight as fast with an LCD, but you can lose just as much weight with a VLCD.

An LCD may use a mix of meal replacements and regular food. This makes it easier to follow than a VLCD.

This diet strategy is becoming more popular. It is often compared to fasting, but the two strategies are slightly different. Time-restricted eating limits the number of hours per day that you can eat. A popular strategy is the 16:8. For this diet, you have to eat all of your meals during an 8 hour period, for example, 10 am to 6 pm. The rest of the time you cannot eat anything. There are some studies that this method can cause rapid weight loss, but there is little information so far about whether the weight loss is sustained.

Fasting is an ancient form of caloric restriction. It has become more popular recently. This is partly because some animal and human studies have shown benefits to fasting for people with diabetes and obesity. There are many different fasting regimens and it is unclear which may be the best. One of the most popular is the 5:2 system. This involves 2 days a week of fasting or VLCD and 5 days a week of eating your normal diet. Diets that incorporate fasting can cause rapid weight loss.

Some fad diets also severely limit calories to achieve rapid weight loss. In some cases, these diets are not safe. In most cases, these diets are not sustainable for long enough to cause long-term weight loss. Once you stop the diet, you are at risk for regaining the weight if you return to your old eating habits. For most people, it is safest to choose a diet in which you lose a 1/2 pound to 1 pound (225 grams to 500 grams) a week.

Rapid weight loss is more about cutting calories than exercising. Talk with your provider about what type of exercise you should do while you are on this type of diet. Your provider may suggest waiting until you are on a more long-term diet to start exercising.

Rapid weight loss diet is usually for people who have health problems because of obesity. For these people, losing a lot of weight quickly can help improve:

  • Diabetes
  • High cholesterol
  • High blood pressure

You should only follow one of these diets with the help of your provider. Losing more than 1 or 2 pounds (0.5 to 1 kg) a week is not safe for most people. It can cause you to lose muscle, water, and bone density. Rapid weight loss can also cause some side effects including:

  • Gallstones
  • Gout
  • Fatigue
  • Constipation
  • Diarrhea
  • Nausea

People who lose weight quickly are also more likely to gain back the weight quickly. This can lead to other health problems.

In general, a rapid weight loss diet is not safe for children. It may also not be safe for teens, pregnant women or older adults unless a provider recommends it.

If you have a health condition, it is a good idea to talk with your provider before starting this or any diet plan to lose weight.

Very low-calorie diet; VLCD; Low-calorie diet; LCD; Very low energy diet; Weight loss – rapid weight loss; Overweight – rapid weight loss; Obesity – rapid weight loss; Diet – rapid weight loss; Intermittent fasting – rapid weight loss; Time-restricted eating – rapid weight loss

  • Yo-yo dieting

  • Weight loss

Academy of Nutrition and Dietetics website. 4 ways low-calorie diets can sabotage your health. www.eatright.org/health/wellness/weight-and-body-positivity/4-ways-low-calorie-diets-can-sabotage-your-health. Updated January 24, 2022. Accessed January 11, 2023.

Academy of Nutrition and Dietetics website. Staying away from fad diets. www.eatright.org/health/wellness/diet-trends/staying-away-from-fad-diets. Updated April 13, 2021. Accessed January 11, 2023.

Flier EM. Obesity. In: Melmed S, Auchus RJ, Goldfine AB, Koenig RJ, Rosen CJ, eds. Williams Textbook of Endocrinology. 14th ed. Philadelphia, PA: Elsevier; 2020:chap 40.

Parretti HM, Jebb SA, Johns DJ, Lewis AL, Christian-Brown AM, Aveyard P. Clinical effectiveness of very-low-energy diets in the management of weight loss: a systematic review and meta-analysis of randomized controlled trials. Obes Rev. 2016;17(3):225-234. PMID: 26775902 pubmed.ncbi.nlm.nih.gov/26775902/.

Updated by: Sandeep K. Dhaliwal, MD, board-certified in Diabetes, Endocrinology, and Metabolism, Springfield, VA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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13 Low Calorie, Filling Foods

There are many low calorie foods that may also support weight loss. If you’re looking to lose weight while still feeling fulfilled, consider adding oats, Greek yogurt, and other high protein or high fiber foods.

One of the most challenging dietary changes to make can be reducing calorie intake.

Many low calorie foods can leave you feeling hungry and unfulfilled between meals.

However, plenty of nutritious foods exist that are both filling and low in calories.

Here are 13 low calorie foods that are surprisingly filling.

1. Oats

Oats can be an excellent addition to your daily diet.

They’re not only low in calories, but they’re also high in protein and fiber, which can keep you feeling full.

Oat nutrition

A 1/2-cup (40-gram) serving of dry oats has just 154 calories but packs 5 grams of protein and 4 grams of fiber — both of which can have a significant impact on your hunger and appetite (1).

One study involving 48 adults demonstrated that eating oatmeal increased feelings of fullness and reduced hunger and calorie intake at the next meal (2).

Another small study linked instant and old-fashioned oatmeal to significantly improved appetite control over a 4-hour period compared to a ready-to-eat breakfast cereal (3).

Summary

Oats, which are high in fiber and protein, work to reduce hunger, increase feelings of fullness, and improve appetite control.

2. Greek yogurt

Greek yogurt is a great source of protein that can be incorporated into a nutritious diet.

Greek yogurt nutrition

Though the exact numbers vary between brands and flavors, a 1-cup (245-gram) serving of nonfat Greek yogurt provides about 150 calories and 25 grams of protein (4).

One study involving 20 women examined how a nonfat Greek yogurt snack affected appetite compared to higher fat snacks like chocolate or crackers.

Not only did women who ate yogurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate (5).

Meanwhile, in another study involving 15 women, high protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower protein snacks (6).

Summary

Greek yogurt is high in protein and linked to less hunger, subdued calorie intake, and increased feelings of fullness.

3. Soup

Though soup is often dismissed as little more than a light and simple side dish, it can be very satisfying.

Soup nutrition

The brand and type of soup may vary in nutritional content, but a 1/2-cup serving of condensed chicken noodle soup from a can contains about 60 calories and 3 grams of protein (7).

In fact, some research suggests that soups may be more filling than solid foods — even if they have the same ingredients.

For example, one study involving 12 people indicated that blended soup slowed the emptying of the stomach and was more effective at promoting fullness than a solid meal or chunky soup (8).

In another study involving 60 people, eating soup prior to a meal decreased total calorie intake at lunch by an impressive 20% (9).

Keep in mind that creamy soups and chowders — while filling — may also be high in calories.

Opt for a lighter broth- or stock-based soup to minimize calories and maximize fullness.

Summary

Certain types of soup can be low in calories and slow the emptying of your stomach while reducing total calorie intake.

4. Berries

Berries — including strawberries, blueberries, raspberries, and blackberries — are loaded with vitamins, minerals, and antioxidants that can optimize your health.

Berries nutrition

For example, 1 cup (150 grams) of blueberries supplies just 86 calories but packs 3.6 grams of fiber (10).

Berries are also a great source of pectin, a type of dietary fiber that has been shown to slow stomach emptying and increase feelings of fullness in human and animal studies (11, 12, 13).

This could also help cut calorie consumption.

One study noted that a 65-calorie afternoon snack of berries decreased calorie intake later in the day compared to a 65-calorie snack of gummy candies (14).

Summary

Berries are high in fiber and pectin, which slow the emptying of your stomach and promote feelings of fullness.

5. Eggs

Eggs are extremely nutrient-dense, as they’re low in calories but rich in many vital nutrients.

Egg nutrition

A single large egg has approximately 72 calories, 6 grams of protein, and a wide array of important vitamins and minerals (15).

Studies suggest that starting your day with a serving of eggs can boost fullness.

In a study involving 30 people, those who ate eggs for breakfast instead of a bagel experienced greater feelings of fullness and consumed 105 fewer calories later in the day (16).

Other studies observed that a high protein breakfast could decrease snacking, slow the emptying of your stomach, and reduce levels of ghrelin, the hormone responsible for hunger (17, 18).

Summary

Eggs are packed with protein and make a superb low calorie breakfast choice.

6. Popcorn

Thanks to its high fiber content, popcorn tops the charts as one of the most filling low calorie snacks.

Popcorn nutrition

Though there are only 31 calories in 1 cup (8 grams) of air-popped popcorn, it boasts 1.2 grams of dietary fiber — up to 5% of your daily fiber needs (19).

Not only does fiber slow your digestive process to promote fullness, but it can also stabilize blood sugar (20).

Additionally, popcorn can help reduce appetite and enhance feelings of fullness more than many other popular snack foods.

In fact, in one study involving 35 people researchers observed that those who ate 100 calories of popcorn were fuller and more satisfied than those who ate 150 calories of potato chips (21).

However, keep in mind that these benefits apply to air-popped popcorn. Many ready-made varieties are prepared with a lot of extra fat and sometimes sugar, which greatly increases the calorie content.

Summary

Popcorn is high in fiber, which can slow your digestion and stabilize blood sugar. It also reduces hunger and promotes satisfaction better than other snacks.

7. Chia seeds

Often hailed as a serious superfood, chia seeds pack a high amount of protein and fiber into a low number of calories.

Chia seed nutrition

A 1-ounce (28-gram) serving of chia seeds provides 138 calories, 4.7 grams of protein, and a whopping 9.8 grams of fiber (22).

Chia seeds are especially high in soluble fiber, a type of fiber that absorbs liquid and swells in your stomach to promote feelings of fullness (23).

In fact, some researchers observed that chia seeds can absorb 15 times their weight in water, moving slowly through your digestive tract to keep you feeling full (24).

Adding two servings of chia seeds to your daily diet can curb high calorie cravings and reduce appetite.

In one study involving 24 adults, those who consumed yogurt with added chia seeds reported decreased hunger, less desire for sugary foods, and enhanced feelings of fullness compared to the control group (25).

Summary

Chia seeds are loaded with soluble fiber, which can keep you feeling full throughout the day.

8. Fish

Fish is rich in protein and heart-healthy fats.

Fish nutrition

For instance, a 3-ounce (85-gram) serving of cod provides 13 grams of protein and under 60 calories (26).

Some research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger (17, 27).

What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite.

One study evaluating the effects of beef, chicken, and fish protein showed that fish protein had the greatest impact on feelings of fullness (28).

While lean fish like cod and halibut have the least calories, higher calorie fish like salmon and mackerel provide omega-3 fatty acids that are necessary for overall health.

Summary

Fish is high in protein, which can increase feelings of fullness and reduce appetite and hunger.

9. Cottage cheese

Cottage cheese is a great source of protein and an excellent snack.

Cottage cheese nutrition

One cup (226 grams) of low fat cottage cheese packs about 28 grams of protein and just 163 calories (29).

Multiple studies demonstrate that increasing your protein intake from foods like cottage cheese can decrease appetite and hunger levels (17, 27).

Some research also suggests that eating protein can prolong feelings of fullness (30).

What’s more, one study involving 30 healthy adults showed that cottage cheese and eggs had similar effects on fullness (31).

Summary

Cottage cheese is high in protein, which can decrease appetite and keep you feeling full.

10. Potatoes

Potatoes are often dismissed as unhealthy and harmful due to their association with high fat french fries and potato chips.

However, the truth is, potatoes can be filling and an important part of a nutrient-rich diet.

Potato nutrition

One medium baked potato with the skin contains 161 calories, but it also provides 4 grams each of protein and fiber (32).

In fact, a study evaluating the effects of certain foods on satiety — or fullness — ranked boiled potatoes as the most filling, with a score of 323 on the satiety index — nearly seven times higher than croissants (33).

Animal and human studies indicate that the filling effects of potatoes may involve potato protease inhibitors, which are compounds that can reduce appetite and decrease food intake to boost fullness (34, 35).

Summary

Potatoes rank as one of the world’s most filling foods. They supply a specific compound that may decrease appetite and food intake.

11. Lean meat

Lean meat can efficiently reduce hunger and appetite between meals.

Lean meats like chicken, turkey, and low fat cuts of red meat are low in calories but loaded with protein.

Lean meat nutrition

For example, 4 ounces (113 grams) of cooked chicken breast contains about 163 calories and 32 grams of protein (36).

Research suggests that insufficient protein intake could increase hunger and appetite, while eating more protein can reduce calorie intake and hunger levels (37, 38).

In one study, people who ate a high protein meal including meat consumed 12% less food by weight at dinner than those who ate a high carb, meatless meal (39).

Summary

Lean meats are high in protein, which can reduce calorie intake and hunger.

12. Legumes

Because of their high protein and fiber content, legumes such as beans, peas, and lentils can be incredibly filling.

Legumes nutrition

One cup (198 grams) of cooked lentils provides about 230 calories, as well as 15.6 grams of fiber and nearly 18 grams of protein (40).

Multiple studies have shown that legumes have a powerful effect on hunger and appetite.

One study involving 43 young adults noted that a high protein meal with beans and peas increased feelings of fullness and reduced appetite and hunger more than a high protein meal with veal and pork (41).

Another review of nine studies reported that people felt 31% more full after eating pulses, a type of legume, compared to high carb meals of pasta and bread (42).

Summary

Legumes, which are high in protein and fiber, are associated with reduced appetite and hunger, as well as increased feelings of fullness.

13. Watermelon

Watermelon has a high water content to keep you hydrated and full while supplying a minimal number of calories.

Watermelon nutrition

One cup (152 grams) of diced watermelon contains 46 calories alongside an assortment of essential micronutrients like vitamins A and C (43).

Eating foods with a low calorie density, such as watermelon, has been shown to have similar effects on feelings of fullness and hunger compared to high-calorie-density foods (44, 45).

Plus, foods with a lower calorie density have been linked to decreased calorie intake (44).

In fact, in one study involving 49 people, replacing oat cookies with an equal number of calories from fruit significantly reduced calorie intake and body weight (46).

Summary

Watermelon’s high water content and low calorie density could promote fullness and reduce calorie intake.

The bottom line

Cutting back on calories doesn’t mean you have to constantly feel hungry or unsatisfied between meals.

Eating a wide variety of filling foods with plenty of protein and fiber can help prevent cravings and decrease hunger.

Paired with an active lifestyle and well-rounded diet, these low calorie foods can keep you fulfilled throughout the day.

list of foods with fewer calories

Content:

  • Vegetables
  • Fruits and berries
  • Fish and meat
  • Legumes and cereals
  • Dairy products and eggs
  • Nuts/seeds/herbs

Not all products that have the status of low-calorie or diet are actually such. In some cases, this is just a marketing ploy, in others it is a confusion with the negative calorie food myth. We have prepared for you a list of really low-calorie foods that are suitable for the diet of everyone who wants to lose those extra pounds.

Vegetables

Vegetables must be present in the daily diet of a person. They are rich in essential vitamins and minerals, contain a lot of fiber. Regular consumption of such products reduces the amount of “bad” cholesterol and prevents the development of beriberi. What can be suitable for a diet menu?

  • Broccoli. Boiled vegetables contain 35 kcal per 100 grams of product. At the same time, broccoli more than covers the daily requirement for vitamin K, contains almost all B vitamins. And the product also contains 9% of the daily norm of phosphorus, 8% of manganese, 7% of iron and a lot of other trace elements necessary for the body.
  • Rucola. Fresh herbs contain 25 kcal per 100 grams of product. It is a valuable source of beta-carotene, vitamins A and E, calcium, iron, phosphorus and potassium.
  • Celery. In a fresh product, there are only 16 kcal per 100 grams. Celery contains a lot of vitamins A and K, beta-carotene and a dozen useful trace elements. So this vegetable must be included in the diet of those who choose diet food.
  • Green peas. There are 81 kcal in a fresh product, and 69 in a canned one. Green peas are a valuable source of zinc, manganese and copper.
  • Tomatoes. 100 grams of fresh product contains 16 kcal, while there is a lot of beta-carotene and vitamin A. Dried tomatoes have 18 kcal and a lot of vitamin C.

Fruits and berries

Seasonal products must be present in the diet, for example, strawberries in summer, tangerines in winter. In addition to these fruits, there are those that can almost always be found on the shelves of large stores:

  • Grapefruit. Fresh fruit contains 42 kcal per 100 grams. The main plus is the high content of vitamin C, 34% of the daily dose, and a whole list of B vitamins. There are fewer calories in grapefruit juice – 39 kcal, and more vitamin C.
  • Blueberry. In 100 grams of fresh berries – 57 kcal. Blueberries are full of beneficial vitamins and minerals, including a high content of vitamin E.
  • Cherry. 52 kcal per 100 grams. Cherries contain dietary fiber, pectins and malic acids.
  • Strawberry. Fresh strawberries have 32 kcal and a huge content of vitamin C, 52% of the daily value. In addition, it contains more than a dozen useful trace elements necessary for the health of the body.
  • Plums. The fresh product contains 46 kcal, a lot of vitamins A, C and E, slightly less vitamins of group B.

Fish and meat

Good nutrition requires more than just fruits and vegetables. Among the meat and fish products there are enough low-calorie ones, so if you eat them, you don’t have to worry about extra calories:

  • Chicken breast. There are only 157 calories in 100 grams of boiled breast and there is not a single gram of carbohydrates. And this product is also rich in B vitamins, which are necessary for the normal functioning of the gastrointestinal tract, strengthening muscles and the cardiovascular system.
  • Cod. 100 grams of baked product has 84 kcal and no carbohydrates. Cod contains 29% of the daily requirement of phosphorus.
  • Mussels. In boiled mussels 172 kcal per 100 grams of product. It is a valuable source of vitamin B 12 , selenium, manganese, iron, phosphorus, potassium and zinc.
  • Shrimp. In 100 grams of boiled shrimp, there are only 100 kcal, 33% of the daily value of phosphorus, 42% of the daily value of copper and 15% of the daily value of zinc.
  • Turkey legs. The baked product has 139 kcal per 100 grams, a huge percentage of selenium, phosphorus, potassium and magnesium, as well as B vitamins.

Legumes and cereals

Legumes contain a huge amount of protein: this is used by vegetarians who cannot get the necessary protein norm from animal meat. When shaping your diet, it should be borne in mind that some beans and cereals will help balance BJU:

  • Tofu. Soy cheese contains 83 kcal per 100 grams of the product and 13% of the amount of protein in its daily value. And this product is also rich in calcium (28% of the daily requirement), iron, magnesium, phosphorus and other trace elements.
  • Beans. Cooked white beans have 140 kcal, 11% of the daily protein requirement and a high percentage of vitamin B 9 (35% of the required daily intake).
  • Lentils. Boiled lentils contain only 116 kcal and 12% of the daily protein requirement. The product is rich in iron, copper, manganese and selenium.
  • Bulgur. Boiled bulgur contains 83 kcal and 4% of the daily protein requirement (per 100 g of product). It contains almost all B vitamins.
  • Soba noodles. Buckwheat noodles contain 99 kcal per 100 grams of boiled product. It contains a lot of manganese, sodium, phosphorus and potassium.

Dairy products and eggs

So that the diet does not harm the musculoskeletal system and muscles, it is necessary to include dairy products rich in protein and calcium in the diet:

  • Egg white. It has only 52 kcal, 14% of the daily requirement of protein and 36% of the daily requirement for selenium.
  • Mozzarella. 295 kcal and 31% of the daily protein requirement. And also – vitamin A, vitamins B 2 , B 5 , B 6 , B 12 . In addition, cheese contains 60% of the daily value of calcium, 78% phosphorus, 50% selenium, 51% sodium and a whole list of essential trace elements. Data are per 100 grams of product.
  • Low fat yoghurt . 58 kcal per 100 grams, a huge amount of protein and calcium, as well as phosphorus and selenium.

Nuts/seeds/herbs

You can diversify your diet with seasonings, nuts and other tasty and healthy foods:

  • Almond milk. 100 grams contains 51 kcal, a lot of vegetable protein and a lot of vitamins and minerals necessary for the body.
  • Thyme. In 100 grams of fresh product 101 kcal. Thyme more than covers the daily requirement for vitamin C and iron, contains 74% of the daily value of manganese, 61% copper, 40% magnesium and 40% calcium.

You can support the body during weight loss with the help of special products. Among these nutritional supplements is Herbalife Nutrition’s Thermo Complement, which stimulates metabolism. The product contains 33% of the daily value of vitamin C and a high level of caffeine, which provides the body with the necessary energy. You can keep yourself in good shape by taking just one tablet of a dietary supplement per day.

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