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Weight loss: Feel full on fewer calories
Choosing foods that are less calorie dense — meaning you get a larger portion size with a fewer number of calories — can help you lose weight and control your hunger.
When you’re striving for weight loss, one strategy is to eat low-energy-dense foods. That is, you want to eat a greater amount of food that contains less calories. This helps you feel fuller on fewer calories.
The keys to energy density and weight loss
Three main factors play a role in what makes food high or low in energy density:
Water. Fruits and vegetables generally have high water and fiber content, which provide volume and weight but not calories. That’s why they’re low-energy-dense foods. Grapefruit, for example, is about 90% water. Half a grapefruit has just 64 calories. Raw, fresh carrots are about 88% water. A medium carrot has only about 25 calories.
Fiber. High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber. Popcorn is a good example of a high-volume, low-calorie whole grain. One cup of air-popped popcorn has about 30 calories.
Fat. Fat is high in energy density. One pat of butter, for example, contains almost the same number of calories as 2 cups of raw broccoli. Foods that contain fat naturally, such as various meats, or foods with added fats are higher in calories than are their leaner or lower fat counterparts.
Energy density and the food pyramid
Changing lifestyle habits is never easy. And creating an eating plan using the energy-density concept is no exception. The first step is knowing which foods are better options when it comes to energy density.
Here’s a look at energy density by the categories in the Mayo Clinic Healthy Weight Pyramid.
Vegetables
Most vegetables are very low in calories but high in volume or weight. Most vegetables contain water and fiber, which provides weight without calories. Examples include:
Salad greens
Asparagus
Carrots
Tomatoes
Broccoli
Zucchini
To add more vegetables to your diet, top your pasta with sauteed vegetables instead of meat or cheese sauce. Decrease the meat portion on your plate and increase the serving of vegetables. Add vegetables to your sandwiches. Snack on raw vegetables.
Fruits
Nearly all types of fruit fit into a healthy diet. But some fruits are lower calorie choices than others are. Whole fresh, frozen and canned fruits without syrup are good options. In contrast, fruit juices and dried fruits are concentrated sources of natural sugar and therefore have a high energy density — more calories — and they don’t fill you up as much.
To fit more fruits into your diet, add blueberries to your cereal in the morning. Try mango or peach slices on whole-wheat toast with a little peanut butter. Or toss some mandarin orange and peach slices into a salad. Keep whole fruit in a bowl within easy sight or in the fridge and eat it anytime you like.
Carbohydrates
Many carbohydrates are either grains or made from grains, such as cereal, rice, bread and pasta. Whole grains are the best option because they’re higher in fiber and other important nutrients.
Emphasize whole grains by simply choosing whole-grain options instead of refined grains, including foods made with sugar or white flour. For example, choose:
Whole-wheat bread
Whole-wheat pasta
Oatmeal
Brown rice
Whole-grain cereal
Because many carbohydrates are higher in energy density, keep an eye on portion sizes.
Protein and dairy
These include food from both plant and animal sources. The healthiest lower energy-dense choices are foods that are high in protein but low in fat and calories, such as:
Beans, peas and lentils, which are also good sources of fiber
Fish
Lean meat and poultry
Low-fat or fat-free dairy products, such as milk, yogurt and cheese
Egg whites
Fats
While fats are high-energy-dense foods, some fats are healthier than others. Include small amounts of healthy monounsaturated and polyunsaturated fats in your diet. Nuts, seeds and oils, such as olive, flaxseed and safflower oils, contain healthy fats. Limit saturated fat and trans fat, such as butter or shortening.
Welcome to Fitness speak louder please subscribe like the video and leave a comment about the video your feedback helps us to improve this channel further thanks looking for low calorie foods that can help you lose weight well you’re in the right place low calorie foods are not just key to weight loss
But they also play a pivotal role in maintaining a healthy lifestyle consuming these foods can help you feel full and satisfied without overloading on calories in this video we’re about to embark on a journey through 50 such foods that are delicious nutritious and low in calories stay tuned as we dive
Into our list of 50 low calorie foods that can keep your health in check starting strong with our first set of low calorie foods first up we have the ever crunchy celery with just 6 calories per stock it’s a hydration hero that also offers a good dose of fiber now
Let’s move on to broccoli this green Powerhouse is packed with vitamin C and K and believe it or not it’s only 31 calories per cup next on our list is The Versatile tomato whether in a salad or a sauce tomatoes bring a burst of flavor to any dish and the best part a
Medium-sized tomato only carries around 22 calories fourth we have cucumbers light refreshing and just 16 calories per cup cucumbers are a great way to stay hydrated and cool now let’s not forget about spinach this leafy green is a nutrient-dense food that’s low in calories but high in vitamins A and C a
Cup of raw spinach that’s just 7 calories moving on to the sweeter side we have strawberries juicy Tangy and Oho delicious strawberries are a low calorie treat at just 49 calories per cup our seventh food is watermelon nothing quite says summer like a slice of watermelon it’s a hydrating fruit that’s rich in
Vitamins A and C and it only sets you back 46 calories per cup next we have oranges not only are oranges a great source of vitamin C but they’re also relatively low in calories with a medium orange coming in at around 62 calories our ninth food is the humble apple with
About 95 calories in a medium-sized Apple it’s a little higher in calories than some other fruits but it’s also full of fiber and vitamin C lastly we have carrots sweet crunchy and packed with vitamin A a medium carrot is just 25 calories making it a perfect low
Calorie snack that’s our first 10 ready for more moving on to the next batch of nutritious low calorie foods first up on our list of 10 is the bell pepper these colorful veggies are not only A Feast for the eyes but also a delight for the waistline with only 25 calories per 100
G they’re packed full of vitamin C helping to boost your immunity and keep your skin glowing next up we have radishes these spicy Little Gems come in at just 16 calories per 100 G they’re a great source of potassium and can help to control blood pressure plus they add
A delightful crunch to any salad mushrooms The Versatile fungi are next with only 22 calories per 100 gam they’re an excellent source of B vitamins and selenium which supports a healthy immune system zucchini or corett as some may know them are next on our list these summer squashes are a mere 17
Calories per 100 gam and are a good source of fiber keep keeping you feeling full and satisfied now let’s talk about grapefruit this citrus fruit is a fantastic way to start your day containing just 42 calories per 100 gam it’s also packed with vitamin C and fiber helping to manage your weight and
Keep your heart healthy next we have cantaloupe this sweet juicy melon has only 34 calories per 100 gram and is a great source of vitamins A and C peaches are up next with only 39 calories per 100 G these juicy fruits are rich in vitamins a c and are a good source of
Dietary fiber blackberries and raspberries are next these berries are a sweet treat at only 43 and 52 calories per 100 gram respectively they’re packed with antioxidants and fiber supporting your overall health last but certainly not least we have pineapple this Tropical Delight has 50 calories per 100
G and it’s a great source of vitamin C and manganese which helps in bone health and that’s 20 down we’re just getting started let’s keep the the momentum going with our next set of low calorie foods first in our lineup is cabbage this leafy green is packed with fiber
And vitamin C it’s perfect for salads or stir fries and it’s only 25 calories per cup next up is asparagus it’s not only low in calories but also a great source of vitamins a c and k a cup of this tasty vegetable gives you just 20 calories moving on we have cauliflower
This versatile veggie can be transformed into anything from pizza crust to mashed potatoes and the best part it’s only 27 calories per cup next on our list is kale a superfood that’s high in vitamins a C and K plus it’s filled with antioxidants you can enjoy a cup of this
Leafy green for just 33 calories our next food is eggplant this purple wonder is not only delicious but also very low in calories a cup of eggplant will set you back just 20 calories Switching gears to fruits blueberries are an excellent choice these small But Mighty berries are packed with antioxidants and
Vitamin C a cup of blueberries is a mere 84 calories pears are next on our list this fruit is high in fiber and vitamin C plus it’s hydrating with a water content of about 88% a medium peir is about 102 calories then we have plums this sweet fruit is high in vitamins A
And C it’s also rich in antioxidants a medium Plum is only 46 calories our next fruit is kiwi this Tangy treat is high in vitamin c and e plus it’s a good source of dietary fiber one medium kiwi is just 42 calories lastly we have papaya this tropical fruit is high in
Vitamin C and a good source of folate it’s also great for digestion a cup of papaya is just 62 calories that’s 30 nutritious low calorie foods let’s keep going we’re not slowing down here’s our next batch of low calorie foods starting us off at number 31 The Humble lettuce
This leafy green is not only low in calories but also a great source of vitamins A and K it’s perfect for salads wraps or even as a crunchy addition to your sandwiches next up we have the vibrant beetroot at number 32 beetroots are packed with essential nutrients all
While being low in calories they can help lower blood pressure improve digestion and even boost your stamina at 33 we have leaks these relatives of onions add a subtle sweet flavor to your dishes they’re also high in vitamins A and C and they’re known to support a
Healthy heart fennel takes the 30 fourth spot this versatile vegetable with its unique licorice-like flavor is a fantastic source of dietary fiber pottassium and vitamin C all while keeping the calorie count low next we have green beans at 35 these crunchy veggies are not only low in calories but
Also a great source of vitamins a c and k and provide a healthy dose of fiber moving on to fruits we have apricots at 36 these sweet and tart fruits are low in calories and high in antioxidants and dietary Cherry fiber they’re also a great source of vitamins A and C
Cherries come in at 37 these delicious fruits are not only low and calories but also packed with health-promoting compounds which can help improve Sleep Quality reduce inflammation and even enhance exercise recovery guava at 38 is a tropical treat this fruit is incredibly low in calories and loaded
With nutrients like vitamins A and C fiber and potassium Water Crest takes the 39th spot this pepper leafy green is incredibly low in calories but high in several essential nutrients including Vitamin K Vitamin C and calcium and finally at number 40 we have onions these flavorful bulbs are low in
Calories and high in vitamin C and B6 they’re also packed with antioxidants that help reduce inflammation and lower cholesterol levels that’s 40 down let’s move on to the final set and now for our final set of low calorie foods first up we have brussel sprouts these miniature cabbages are a Powerhouse of nutrients
And have a mere 38 calories per cup they’re packed with vitamin K which AIDS in blood clotting and bone health next we have swiss chard a leafy green that’s often overlooked at only 7 calories per cup it’s a great source of vitamins a C
And K plus it adds a pop of color to any dish turnips often used as a substitute for potatoes pack a punch of flavor for a mere 36 calories per cup they’re also rich in vitamin C okra a staple in southern Cuisine is a low calorie food
With just 33 calories per cup it’s a good source of dietary fiber vitamin C and folate rhubarb often used in desserts is surprisingly low in calories one cup of diced rhubarb has only 26 calories cranberries while tart are brimming with antioxidants and provide only 46 calories per cup passion fruit
With its exotic flavor has only 17 calories per fruit and is packed with vitamin C star fruit another Tropical Delight has just 28 calories per fruit M beans commonly used in Asian Cuisine are an excellent source of protein and fiber with only 31 calories per tablespoon lastly we have arugula this peppery
Green adds a unique flavor to dishes and has just 5 calories per cup and there you have it 50 low calorie foods that can help you maintain a healthy lifestyle let’s quickly recap what we’ve covered today we dove into 50 fantastic low calorie foods from fruits and veggies to lean proteins and whole
Grains these foods are not only delicious but also nutritionally packed whether you’re looking to shed a few pounds or simply want to nourish your body incorporating these Foods into your daily meals can make all the difference remember it’s not just about losing weight it’s about maintaining a healthy
Lifestyle Here’s To Your Health please subscribe to the channel like the video and leave a comment down below if this video helped you in any way for more videos stay tuned thanks