5 Most Filling Low Calorie Foods for Weight Loss

Before you start your diet, you may worry that you will constantly feel hungry all of the time. Although, cutting back on calories does not mean you have to feel hungry throughout your entire day or diet plan. There are plenty of foods out there that are low-calorie but filling at the same time. The below 5 foods are some of the most filling low calorie foods that you should incorporate into your diet to fight those hunger cravens!

The five most filling filling low calorie foods for weight loss are eggs, oatmeal, baked potatoes, Greek yogurt, and berries.

Read more below on how each of these five foods can contribute to your weight loss journey.

Purpose of Eating Low Calorie Filling Foods: Prevent Hunger

Going on a diet is difficult. Whether it is a diet to gain weight or a diet to lose weight, both are deviations from your normal dietary routine which make them difficult. First, you are getting rid of food that you love which is hard. Second, you are having to eat less, or so it seems. When in reality, there are other options than having to suffer from 1st world hunger throughout a diet. The below filling foods will satisfy your hunger while maintaining your diet plan.

The benefits of preventing hunger are crucial. The most important being that it will reduce the chances you will resort back to unhealthy dietary options to fill that craving. Cravings are already difficult to manage during a diet, do not let hunger step in the way between you and your weight loss goals.

During this article you will hear the term satiety index mentioned a lot. The satiety index measures the feeling of fullness and loss of appetite after eating.


5 Surprisingly Most Filling Low Calorie Foods for Weight Loss

Most Filling Low-Calorie Foods

1. Eggs – The Most Filling Low-Calorie Food

Eggs top the list as the best low-calorie filling food for weight loss. Eggs are only 77 calories each, extremely inexpensive, and have numerous health benefits. Kris Gunnars of HealthLine, writes how “Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient you need. Omega-3 enriched and/or pastured eggs are even healthier.” He even writes how the filling effect of eggs may reduce calorie intake later in the day because of satiety index.

Multiple studies have proven that protein is the most filling macronutrient. In this case, eggs are extremely rich in protein. In terms of your diet, incorporating eggs is a must if you are not vegan. They are nutrient dense and a great source of high-quality protein. Why is protein an important filling macronutrient? Protein triggers the hormone ghrelin to tell our brain that we are satisfied.


2. Oatmeal

Oatmeal is a close second on this power house list. When people think of oatmeal, most think of its unappetizing appearance and bland taste. It may not look like a five star meal, but it sure does have the benefits of one. In terms of taste, throw some honey and berries in there and you are all set.

Oatmeal is exceptionally high in fiber. As it relates to fullness, fiber helps you feel full for longer and can slow emptying of the stomach. Because of this, oatmeal ranks 3rd on the satiety index. Because oatmeal can delay emptying of the stomach, you are more likely to eat less calories later in the day. Expect to feel fuller longer and feel good about it because oatmeal is a very healthy option. Though higher in calories than eggs, oatmeal still is relatively low in calories by itself.


Do you want to lose weight and keep that weight off for good? If yes, check out this article on Reverse Dieting and how it can help transform your waistline fast!


3. Baked Potatoes

The dreaded potato. Like many people, I used to think that potatoes were filled with tons and tons of carbohydrates and that I would surely gain weight if I regularly ate them. I was wrong. Yes they can be higher in calories, but they are also loaded with numerous vitamins and nutrients.

Like Oatmeal, baked potatoes are high in fiber. As mentioned above, fiber is key to reducing your hunger cravings by filling you up for longer. To address the calorie note again, potatoes are still only 160 calories which isn’t terrible. The benefits of eating baked potatoes far exceed those 160 calories.

In terms of the satiety index, potatoes are high on the list, almost 2.5 times more filling, higher then other carbohydrate heavy foods like pasta and rice. To summarize, potatoes are a great option for weight control as they keep you fuller longer, making you less inclined to eat between meals.

most filling low calorie foods for weight loss
Most filling low calorie foods for weight loss

4. Greek Yogurt

Finally a tasty snack to ease your cravings! Greek yogurt is a great way to diminish hunger as a low-calorie food that fills you up. What makes Greek yogurt different than the other foods on this list is that it is primarily a snack.

This food does not typically go along with a full meal, on average. If you are going to snack in between meals, then I suggest snacking with Greek Yogurt. Not only will you snack less, but you will eat less on your next meal. This is because of its high protein content, leading to a high satiety index.

In fact, there are studies directly on the filling power of Greek yogurt. In a study performed by Appetite, researchers concluded that “an afternoon snack of Greek yogurt, containing 24 g protein, led to reduced hunger, increased fullness, and delayed subsequent eating compared to lower protein snacks in healthy women.” This filling food will delay the onset of eating, is low-calorie, easy to prepare, and healthy. If you are looking to lose weight by eating less, you do not need to suffer through a diet plan of kale and other bland foods. Add Greek yogurt to you diet plan as a snack in between meals.


5. Berries – High Volume Low-Calorie Food

Berries are considered a high volume low-calorie food that you can eat a lot of. Berries are mostly water which is filling and the fiber helps regulate digestion. Combine that with a high volume and you will feel full fast. Some of my favorite berries are raspberries, blueberries and strawberries.

In terms of your overall health and weight loss journey, berries are packed full with vitamins, minerals, and antioxidants. An added bonus to eating berries is that their high fiber content boosting weight loss. Fiber actually activates appetite-suppressing gut hormones to tell your brain that you are full.


If you would like to see a longer list of products and their satiety, check out this article.

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