9 Low Calorie Foods That Help With Weight Control

Low Calorie Foods, one of the most important things to control excess body weight is to eat a low-calorie diet. Generally, a man needs 2400 calories per day and a woman needs 2000 calories per day. The Consuming more calories than required leads to weight gain. And so those who are overweight need to consume little fewer calories than they need. Consuming fewer calories will burn the stored fat and provide calories and keep the body weight down.

Foods like carbohydrates, proteins and fats are sources of calories. There are 9 calories per 1 gram of fat and 4 calories per 1 gram of carbohydrates and protein. No calories in fiber, vitamins, minerals, water etc. This article discusses in detail 10 low-calorie foods that will help control body weight. (Ajmera, 2023)

Low Calorie Foods:

1. Oats

The biggest source of daily calorie requirement is carbohydrates and in our country carbohydrates means rice. Rice is the main food of our country but unfortunately it is a refined carbohydrate or simple sugar which is digested quickly and provides a lot of calories through metabolism.

Oats can be a great alternative to rice for weight loss. Oats are not simple carbohydrates but are rich in fiber which helps in weight loss. Also, regular consumption of oats plays a role in controlling blood cholesterol levels and reducing the risk of heart disease and cancer.

Since oats are digested slowly, eating oats keeps the stomach full for a long time. Oats should be eaten in the morning and afternoon for weight loss. 1 cup of oats contains 307 calories. Oats can be mixed with milk, banana, curd etc, and should be consumed with plenty of water

2. Yogurt

Yogurt is a probiotic food that helps increase the number of beneficial bacteria in the gut. 63 calories are available from 100 grams of yogurt. Depending on the type of yogurt, the calorie content may be lower or higher. However, yogurt is a probiotic food that plays an important role in reducing excess body weight by helping in fat and carbohydrate metabolism.

Mixing yogurt with oats can make a great breakfast that is both delicious and low in calories. It also keeps the stomach full for a longer period of time so that there is no need to eat again after a while.

3. Soup

Soup is a liquid food that has many types and depending on the type, the calorie content is more or less. However, the calorie content is usually not so high that it will cause weight gain. Instead, soup is a very healthy food that reduces the feeling of hunger and helps to keep the stomach full. People who eat soup regularly keep their body weight under control and do not accumulate excess fat in the stomach.

The number of artificial ingredients including full fat milk, cornstarch, egg yolks and cheese should be as low as possible to make a healthy soup. Also, care should be taken to use salt in moderation and not make the soup too thick.

4. Eggs

Eggs contain very good quality protein, healthy fats, vitamin D, minerals, choline and antioxidants. A boiled egg contains 84 calories which can be a great breakfast item. But if eggs are fried with oil, the calories in the oil are added extra. And so to control body weight eggs should be eaten boiled rather than fried.

Eating eggs is safe for everyone, including pregnant women. Eating eggs is unlikely to increase the level of harmful cholesterol in the blood. A study in China found that eating 1 egg a day reduced the risk of heart disease and stroke. (Lewin, 2021)

5. Popcorn

Popcorn, 8 grams or 1 cup, has only 31 calories. Eating popcorn as a snack reduces the feeling of hunger, which reduces the tendency to overeat. Eating popcorn can help you lose weight and keep your blood sugar levels under control.

However, a large amount of popcorn cannot be eaten. Also, one should take care whether the popcorn is made with extra oil, sugar and salt. Popcorn rich in excess fat, salt and sugar has harmful effects on health.

6. Chia seeds

The popularity of chia seeds is increasing day by day among people who are interested in losing weight. Because these seeds, which are rich in fiber, help reduce the feeling of hunger when eaten in small amounts.

There are 138 calories in one ounce (28 grams or two tablespoons) of chia seeds. Regular consumption of chia seeds helps in controlling body weight and preventing diabetes, heart disease and cancer.

7. Potatoes

Potatoes are a very readily available food that can be eaten in a variety of ways including bharta, fried, cooked. 100 grams of boiled potato with skin provides only 94 calories. Potatoes contain a lot of fiber along with a few vitamins and minerals. Potatoes play an important role in controlling body weight. Because eating potatoes reduces the feeling of hunger and makes the stomach feel full.

Sweet potatoes have more nutrients but less calories than normal potatoes, which have only 86 calories per 100 grams. It also contains a lot of fiber which helps in reducing body weight

8. Lean meat

Lean meats are low in calories. Because a large portion of meat calories come from fat. For example: 100 grams of beef contains 26 grams of protein and 12 grams of fat. 1 gram of protein contains 4 calories whereas 1 gram of fat contains 9 calories. Cutting out the fat cuts the calories in meat by about half. And so eat lean meat as much as possible. Especially chicken skin contains a lot of fat that should not be eaten.

Protein and carbohydrates have an equal ratio of calories (4 calories per gram), but protein-rich foods require a higher rate of the body’s own calories for digestion and metabolism. And therefore, to control body weight, eating sugary foods is prohibited, but protein foods are encouraged.

9. Watermelon

Watermelon is mostly water and contains very few calories. One slice of watermelon (about 152 grams) contains only 46 calories and contains small amounts of vitamins A and C.

Zero calorie snacks

Maintaining a healthy weight often involves making mindful choices about the foods we consume. When it comes to effective weight control, incorporating low-calorie options into our diet is key. Zero calorie snacks, in particular, are a game-changer for those aiming to shed pounds. These snacks not only provide a guilt-free option for satisfying hunger but also offer a range of flavors and textures to keep your taste buds engaged. Crisp and refreshing cucumber slices, crunchy celery sticks, or flavorful herbal teas are excellent choices for guilt-free snacking. Embracing zero calorie snacks not only supports weight management but also encourages a more mindful and intentional approach to eating. By making these smart choices, you can enjoy delicious treats without compromising your commitment to a healthier lifestyle.

Low-calorie food for dinner

choosing the right foods for dinner plays a pivotal role. Opting for low-calorie options not only aids in weight control but also ensures a satisfying and nutritious meal to round off your day. Consider incorporating vegetables like broccoli, spinach, and bell peppers into your dinner routine. These nutrient-packed veggies not only add vibrant colors to your plate but also bring essential vitamins and minerals to the table without packing on unnecessary calories. Pairing lean protein sources such as grilled chicken or fish with a generous serving of mixed greens creates a well-balanced, low-calorie dinner option that fuels your body without tipping the calorie scale. Additionally, experimenting with flavorful herbs and spices can elevate the taste of your low-calorie dinner, making it a delicious and guilt-free way to end your day on a health-conscious note. Embracing these low-calorie dinner choices not only contributes to weight management but also promotes overall well-being.

Final Words:

Apart from watermelon, there are many other fruits that are low in calories but help to keep the stomach full. For example: pineapple, papaya, green apple, orange, strawberry, grapefruit, grape etc. Eating fruit after a small meal will keep your stomach full, but your calorie intake won’t be too high.