Top 9 Healthy Low Calorie Foods For Weight Loss

healthy low calorie foods for weight loss

If you know, weight loss isn't as simple as calories in, calories out. The consistency of your calories is just as vital as the number you eat. That said, if you're serious about slimming down, it's always important to pay attention to the numbers. 

Loading on low-calorie foods rich in fiber and protein will help you stay fuller longer and stave off your cravings, so you won't be tempted to consume bad food. So here are the top 9 healthy low-calorie foods for weight loss.

1. Greek Yogurt

Greek yogurt is a natural source of protein that can help to ease cravings and induce weight loss.

While the exact quantity varies between brands and variations, the 2/3 cup (150-gram) serving of Greek yogurt typically contains about 130 calories and 11g of protein.

One study in 20 women looked at how high-protein yogurt snack had an effect on appetite compared to unhealthy high-fat snacks like cookies or crackers.

Not only did women who ate yogurt have less hunger, but at dinner, they also consumed 100 calories less than those who ate crackers or cookies (1).

2. Low Fat Cottage Cheese

Cottage cheese is a fantastic source of protein and a fantastic snack for those who trying to lose weight. 

One cup (226gm) of low-fat cottage cheese packs around 28g of complete protein and just 163 calories.

Multiple studies suggest that your protein consumption from foods such as cottage cheese will reduce your appetite and your craving (2).

Some studies also indicate that eating proteins will delay your stomach's emptying to improve your feeling of fullness.

One research also showed that cottage cheese and eggs had comparable effects on fullness in 30 active adults.

3. Healthy Non Fried Fish 

Fatty fish like salmon are extremely nutritious and very rewarding, maintaining you filled for a few hours with very little calories.

Salmon is filled with high-quality protein, good fats, and a number of essential nutrients.

Fish and seafood in general may also have a large amount of iodine.

This nutrient is essential for the proper functioning of the thyroid, which is vital for the optimum functioning of your metabolism.

Studies reveal that a large number of adults do not fill up their daily iodine requirements (3).

Salmon is also filled with omega-3 fatty acids, which have been shown to effectively minimize inflammation, which is believed to play a significant role in obesity and metabolic disease.

Mackerel, salmon, sardines, herring, and other oily fish are also excellent. 

4. Beans

Beans are a perfect weight loss food that will help improve your feelings of fullness and control your diabetes, making them an outstanding partner in your weight loss journey.

In reality, a recent study published in The American Journal of Clinical Nutrition showed that consuming one serving per day of beans like peas, chickpeas or lentils may lead to a significant weight loss. 

And if you need another excuse to stock up on beans, note that fiber and protein-rich legumes are several excellent sources of genistein the same compound present in peanuts and lentils that helps to lose weight.

5. Watermelon

Watermelon has a high water content to keep you hydrated and satisfied while having a minimum amount of calories.

One cup (152gm) of diced watermelon contains 46 calories in addition to a number of essential micronutrients such as vitamins A and C.

Consuming foods with low-calorie density, like the watermelon, has been found to have similar effects on feelings of fullness and appetite comparison to high-calorie-density foods.

In comparison, foods of fewer calories count have been associated with lower body weight and lowered calorie consumption.

In addition, in one study in 49 women, the replacement of oat cookies with a similar number of calories from fruit decreased calorie intake and body weight (4).

6. Green Leafy Vegetables

Leafy greens include kale, lettuce, spinach, swiss, broccoli, and a few others.

They have a variety of properties that make them ideal for weight loss diets, such as low calories and carbohydrates and high fiber content.

Eating leafy greens is a perfect way to maximize the amount of your food without increasing your calories.

Studies have found that low-energy food and diets help people consume fewer calories overall.

Leafy greens are also extremely nutritious and very rich in many vitamins, antioxidants, and minerals, including calcium, which has been seen to lead to fat burning in several trials.

7. Tomato Juice

Do you want to lose weight? Catch the tomato juice bottle! 

According to a report published in the Nutrition Journal, the intake of tomato juice will help to reduce weight by increasing the resting energy expenditure (REE)—the amount of energy consumed by an individual at rest. 

After eight weeks of consuming unsalted tomato juice twice each and every day, 95 women in the research (each with certain menopausal symptoms) raised their REE by an average of over 100 calories each day (5).

8. Amazing Fruit Grapefruit

Grapefruit is one fruit that wants to be displayed. Its effects on weight management have been clearly reported.
One medium-size grapefruit provides just 41 calories, which is very low calories.

In a 12-week trial in 91 obese people, eating half a fresh grapefruit before meals resulted in a weight loss of 3.5 pounds (1.6 kg).

The grapefruit category also had decreased insulin sensitivity, a metabolic abnormality that is linked with multiple chronic diseases.

Therefore, eating half an hour of grapefruit before any of your daily meals will make you feel more satisfied and consume fewer calories overall.

9. Vegetable Soup

As described above, low-energy food and diets aim to help people consume fewer calories.

Many low-energy food items are those that provide a lot of water, such as vegetables and fruits.

But you can only add water to your vegetables, make a soup.

Many trials have found that consuming nearly the same foods formed into the soup rather than solid food, makes you feel more satisfied and eats far less calories.

Only make sure you don't add so much fat to your soup, such as dairy or coconut oil, as this can slightly raise your calorie content.


Want to make a better version of yourself in fitness, then you need to add these top 10 healthy low-calorie foods for your weight loss goal. 

These foods are the healthiest and nutritious foods for everyone on this planet. So you want to achieve your fat loss or weight loss goals or you want to stay fit and healthy person then also you can add these foods in your daily life