For many of us summer means ditching those last few pounds and getting as lean as possible. However, losing weight involves lowering your calories which can be uncomfortable for some due to hunger pangs and potential irritability.
One way of getting around this problem is by eating foods that are both voluminous and low in calories. Foods that are higher in volume improve satiety and mentally assist individuals in feeling full.
The following foods are low calorie. By adding them to your diet you'll feel full without adding a ton of extra calories. More food means less hunger, so here goes
10 Low Calorie Filling Foods
#1 - Spinach
Per Serving: 7 Calories, 0g Fat, 1g Carbs, 1g ProteinSpinach is a very versatile food. It can be added to all types of recipes and dishes including salads, omelets, or even just sautéed as a side dish. Also, spinach is one of the most nutritious vegetables you can eat, high in Vitamin A and Vitamin C.
#2 - Egg Whites
Per Serving: 17 Calories, 0g Fat, 0g Carbs, 4g ProteinIf you're looking for filling foods that will pack a protein punch and provide a lot of bang for your buck then look no further. An entire egg white omelet with veggies can be prepared for under 200 calories, which will come in handy in those times when you are on a caloric budget and have to conserve calories.
#3 - Broccoli
Per Serving: 50 Calories, 1g Fat, 10g Carbs, 4g ProteinBroccoli has been a staple in bodybuilder diets for decades, and for good reason. Broccoli is the perfect side dish to your main protein source and is nutrient packed, complete with Vitamin C, Vitamin A, and Fiber. At only 50 Calories per serving, it's also the perfect way to increase volume without dramatically increasing caloric intake.
#4 - Strawberries
Per Serving: 33 Calories, 0g Fat, 8g Carbs, 1g ProteinWhile many fruits are high in carbs and sugar, strawberries are relatively low carb. Strawberries can be eaten alone or are the perfect ingredient to blend into any protein shake. Freeze the strawberries before blending and they will make give any shake the thick ice cream-like consistency without the ice cream.
#5 - Black Beans
Per Serving: 110 Calories, 0g Fat, 20g Carbs, 8g ProteinBeans, while being slightly higher in carbs, are one of the highest non-meat protein sources you will find. Black beans in particular are nutrient-rich in many hard to find vitamins and minerals including fiber, calcium, iron, and magnesium. Fiber aids in digestion. It is recommended that you consume 10g of fiber for every 1,000 eaten.
#6 - Popcorn
Per Serving: 100 Calories, 1g Fat, 20g Carbs, 3g ProteinPopcorn is usually underrated as a low calorie, high volume food. As long as you abstain from adding butter to popcorn, it is a filling food that can help ease hunger and prevent you from craving much more calorically dense foods.
#7 - Greek Yogurt
Per Serving: 100 Calories, 0g Fat, 6g Carbs, 17g ProteinGreek yogurt provides a lot of protein while having zero fat. When you need a snack that's filling and low in calories, pick up some Greek yogurt and you'll be good to go.
#8 - Cauliflower
Per Serving: 27 Calories, 0g Fat, 6g Carbs, 2g ProteinCauliflower is not commonly thought of as a high volume food, however, it is high in fiber and protein. It is versatile as it can be paired alongside many other foods. Its neutral taste can be flavored to your individual liking.
#9 - Tuna
Per Serving: 50 Calories, 0g Fat, 0g Carbs, 12g ProteinTuna is inexpensive and also low in Calories. An entire can of tuna can be purchased for under a dollar and has only 100 Calories. If you are looking for a quick protein source that has zero preparation time, open up a can of tuna and you'll get a lot of food for very low calories.
#10 - Cottage Cheese
Per Serving: 100 Calories, 4g Fat, 3g Carbs, 11g ProteinNot much to say about cottage cheese other than that its low in fat and high in protein and can provide a lot of satiation with very few calories. Cottage cheese is never a bad snack option when you're hungry and have little calories to spare.
Weight Loss and SatietyWhen cutting weight one of the most important factors in weight loss success is the feeling of satiety (or being full). People that are constantly hungry are much more likely to fail in their diet.
These foods help fill up the stomach and prevent hunger from occurring. In order to ensure dietary success you must try to continually consume foods such as vegetables and lean protein sources to curb hunger.
By consuming high volume low-calorie foods you will have a much higher diet success rate compared to others.
Editor's note: If you are struggling to lose weight and drop that extra fat, the Drop 6 stack could be your new best friend. Consisting of Drop Factor, Yohimbine HCL and HPN (6), the Drop 6 stack may be the best fat burning stack the nutritional supplement industry's ever seen. Order now.