Best Foods to Eat on Low Calorie Diet

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As you already know, weight loss isn't as easy as calories in, calories out. The quality of your calories is just as important as the amount you consume. That said, it's still important to pay attention to the numbers if you're serious about slimming down. Loading up on low-calorie foods high in fiber and protein will help you stay fuller longer and stave off cravings, so you're not tempted to nosh on unhealthy foods. Here are the best low-calorie foods to add to your diet to help you reach your weight-loss goals.

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Celery

At around five calories per stalk, celery is one of nature's lowest-cal foods. And the whole veggie is guaranteed to be more satisfying than trendy celery juice. "You get nothing unique by juicing celery, but you do lose the fiber," says nutrition expert Erin Palinski-Wade, RD. And fiber is key for slowing digestion and helping you feel fuller, longer.

Try it: This roasted celery heart and blue cheese salad recipe, which packs tons of hearty flavor with fennel, coriander, and a sherry-orange dressing.

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Green tea

Not only is it calorie-free (when you skip the added sugar or milk, of course). Green tea is rich in epigallocatchin gallate (EGCG), an antioxidant that's been shown to work in tandem with caffeine to promote fat burning. In fact, a May 2014 study in Canadian Pharmacists Journal found that people who sipped green tea regularly for 12 weeks lost up to seven more pounds than non-tea drinkers.

Try it: Take your love for green tea to the next level by incorporating matcha—whole leaf green tea—into your diet with this coconut matcha breakfast smoothie.

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Oatmeal

Swap it for a bakery-style muffin at breakfast, and you could save hundreds of calories. A cup of oatmeal cooked in water has just 150 cals. To make it more filling, stir in half a cup of plain nonfat Greek yogurt, recommends nutrition expert Shana Spence, MS, RDN. You'll add 11g protein—but just 60 extra calories.

Try it: You'll never get bored with oatmeal if you mix things up with different ingredients. These overnight oats recipes pack everything from almond butter to chia seeds to coffee and coconut to excite your taste buds.

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Spinach

Don't be shy about piling on these leafy greens the next time you have a salad or sandwich. You'd have to eat 15 cups of spinach to even crack the 100-calorie mark. So they're a smart way to add filling volume to your meals, which is a proven strategy for weight loss.

Try it: Consider swapping avocado for butternut squash and spinach in this breakfast toast recipe. It has garlic and Gruyere cheese for a punch of sharp flavors.

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Arugula

Like spinach and other leafy greens, arugula lets you go big on the serving size for very few calories. There's just 25 calories in five whole cups.

Try it: Arugula lends a spicy flavor, which makes it a great for enhancing salads, soups, and sandwiches. Check out these mouthwatering arugula recipes for fresh ideas.

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Raspberries

They might look like little ruby gems, and indeed, they're invaluable when it comes to losing weight. A cup of raspberries has only 64 calories—along with a whopping eight grams of fiber. That's around a third of what you should get in an entire day.

Try it: Top your salads with raspberries, puree them into a gazpacho, or fold them into muffins. Try these creative recipes with berries for more ideas.

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Low-fat cottage cheese

It's got about one-fifth of the calories you'll find in most cheeses. Plus it's higher in protein, serving up around 28 grams per cup. That can help keep your appetite in check for longer—and keep your metabolism revved. "About 30 percent of the calories from protein are burned up in digestion, so eating protein-rich foods can help you burn a few more calories each day," Palinski-Wade says.

Try it: For a savory mid-afternoon snack, spread some cottage cheese on whole-grain toast and top with radishes and fresh herbs.

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Radishes

Craving a crunchy snack? You could have a handful of potato chips for around 150 calories…or an entire cup of sliced radishes topped with sea salt for just 19 calories. With numbers like that, which one would you pick?

Try it: Pickled radishes add a spicy kick to salads and sandwiches. Here are more delicious ways to use radishes.

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Shrimp

At 84 calories for three ounces, the tiny swimmers are a waistline-friendly protein option. (You'll get 20 grams of the muscle builder per serving.)

Try it: To keep the calorie count low, prep your shrimp by grilling (like this recipe), steaming, or baking it instead of frying it or sautéing it in butter, Palinski-Wade says.

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Cabbage

We don't recommend trying to subsist solely on cabbage soup. But the veggie is crazy low in calories—with just 18 in a cup of shredded cabbage. Use it to bulk up stir-fries, stews, or salads.

Try it: Glorify the green veggie with this warm salad of savory cabbage, bacon, and pears recipe for a light and flavorful lunch or side dish.

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Flounder

A three-ounce serving of flounder has only 73 calories, making it one of the lowest-calorie fish out there.

Try it: Tuck flounder into foil packets with garlic, lemon, and a drizzle of olive oil and baking them, suggests Palinski-Wade. The steam from the foil will keep the flounder moist and flaky without the need for tons of added fat.

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Cucumber

Try cucumber as a dipper in place of starchy crackers. An entire large cucumber has just 28 calories, but a measly handful of crackers will cost you 150.

Try it: Too tired to cook? Whip up this cucumber raspberry gazpacho recipe in your blender. It packs tomatoes, cucumbers, raspberries, and picked cherry peppers.

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Apples

Research suggests that apples, which deliver around 100 calories and four grams of fiber per serving, are one of the best fruits for weight loss. In fact, one study found that participants who added three apples to their diet per day for 10 weeks lost around two pounds.

Try it: These delicious apple oatmeal muffins pack heartwarming spices to satisfy your sweet cravings, while the fiber in the apples and oats keep hunger at bay.

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Watermelon

In the mood for something cool and sweet? You could have half a cup of strawberry ice cream for 130 calories…or a full cup of diced watermelon for just 46. We'll take the fruit, please.

Try it: If you like your salads with a hint of natural sweetness, you'll love this tomato watermelon salad recipe, which features the hydrating summer fruit, tomatoes, chopped pistachios, and fresh mint.

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Asparagus

At just 27 calories per cup, the veggie makes for one super low-cal side dish. As an added bonus? Asparagus is rich in insoluble fiber, which findings suggest can thwart the release of hunger hormones and help keep your blood sugar stable.

Try it: This cumin grilled shrimp and asparagus recipe calls for grilling asparagus with fresh oranges until they're lightly charred.

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Strawberries

Here's a sweet, refreshing treat with just 53 calories per cup sliced. What's more, strawberries are rich in a special type of fiber called pectin. "It can help slow digestion and allow you to feel fuller longer. It also slows the release of sugar into the bloodstream, helping to prevent hunger-triggering blood sugar spikes," explains Palinski-Wade.

Try it: Looking for a refreshing breakfast treat? These delicious strawberry smoothie recipes are loaded with vitamin C, potassium, and filling fiber.

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Scallops

They might taste indulgent, but five small scallops have only 25 calories. Just don't undo the goodness by drowning them in butter or wrapping them in bacon.

Try it: It only takes a few teaspoons of olive oil to sear scallops, and you can add plenty of flavor with calorie-free seasonings like salt, pepper, and fresh herbs, Spence says.

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Lettuce

Want to cut the calories in your sandwich or wrap? Swap your bread or tortilla for romaine lettuce. Each leaf has just five calories, compared to around 100 cals per serving for the other options.

Try it: Check out these lettuce wrap recipes for delicious, no-fuss meals. They're so tasty you won't miss the carbs.

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Zucchini and yellow squash

Each cup of zucchini or yellow squash has just 19 calories—and loads of culinary potential.

Try it: Swap spiralized squash for wheat pasta, or puree it and add it to muffins, quick breads, or even meatloaf to cut calories and fat while bumping up the fiber, recommends Palinski-Wade.

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Cauliflower

Cauliflower is a good source of vitamin C, potassium, and plant-based omega-3 fatty acids. At just 27 calories per cup, this versatile veggie can be used in place of higher-carb foods in some of your favorite dishes.

Try it: Use cauliflower in place of other white foods like rice, mashed potatoes, pizza crust, and even desserts.

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Black beans

At 114 calories per half cup, they're one of the lowest-calorie beans you can eat. Better yet? They're also loaded with protein and fiber, a winning weight loss combo that can help stave off overeating, Spence explains.

Try it: Add black beans to your tacos for filling, plant-based protein, or bake them in a sheet pan with your favorite veggies, like in this sheet pan steak with beans and broccolini recipe.

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Clementines

Like oranges, they're a tasty, tangy treat. But unlike their larger cousins, each of these little citrus fruits has just 35 calories. Sweet!

Try it: Instead of oranges or tangerines, use clementines in this flavorful citrus and ginger salad.

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Boneless skinless chicken breast

It's a weight loss staple food for a reason. A three-ounce serving of boneless skinless chicken breast has only 102 calories—but nearly 20 grams of protein.

Try it: Chicken and brown rice can get boring if you have it day in and day out, but you'll never get tired of these grilled chicken recipes.

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Pumpkin puree

Use it in place of butter to lighten up muffins, quickbreads, or even brownies in a big way, Spence recommends. Half a cup of butter packs a whopping 800 calories, but the same amount of canned pumpkin puree has only 40.

Try it: You don't have to wait until next fall to reap the benefits of pumpkin. Pick up a can of pure pumpkin puree and whip up any of these delicious recipes.

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Snow peas

There are only 30 calories in half a cup of the crisp green pods—but a ton of different ways to use them.

Try it: Toss snow peas into stir-fries, chop them and use as a base for hearty salads, or snack on them raw with your favorite dip.

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Cantaloupe

Melons like cantaloupe have a high water content, so they'll fill you up for very few calories, says Spence. Case in point? An entire cup of cubed cantaloupe is just 56 calories.

Try it: Looking for a new way to enjoy a meal? Enjoy it on a stick! This quick cantaloupe skewers recipe has prosciutto, mozzarella, and fresh basil for a salty and sweet snack.

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Popcorn

Unlike most other salty snacks (hello, pretzels and chips!), air-popped popcorn is actually good for your waistline: Each cup has jut 31 calories and 1g fiber. Plus, findings suggest that it's actually more satisfying than those other nibbles.

Try it: Save major calories by making homemade popcorn. Swap extra-virgin olive oil for butter and season with your favorite spices and herbs, like cinnamon, paprika, or thyme.

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Pork tenderloin

Low-cal might not be the first thing that comes to mind when you think of pork. But cuts like pork tenderloin are actually super lean: A 3-ounce serving has just 122 calories.

Try it: These grilled pork chops are simple but mouthwatering, thanks to a pro blend of balsamic vinegar, olive oil, oregano, and garlic.

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Nonfat milk

It might be a drink instead of a food, but don't discount it. All that liquid takes up lots of room in your stomach, and an eight-ounce glass boasts eight grams of protein. That's a combo that'll keep you full, says Spence, and for only 86 calories. Bottoms up!

Best Foods to Eat on Low Calorie Diet

Source: https://www.prevention.com/food-nutrition/g20428211/25-ridiculously-low-calorie-foods/

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