The 7 Foods Nutritionists Say Keep You Full Without Adding Extra Calories

Hunger is a common obstacle when trying to lose weight, often leading to overeating or reaching for unhealthy snacks. The solution? Choosing foods that are high in fiber, protein, or water content to keep you full and satisfied without adding unnecessary calories. These seven nutritionist-approved foods can help you stay on track and maintain your weight loss goals.

Leafy Greens

Leafy greens like spinach, kale, and romaine lettuce are packed with fiber and water but very low in calories. They add bulk to your meals, helping you feel full without overloading on calories. Use them as the base for salads or mix them into soups and smoothies.

Eggs

Eggs are a complete protein, meaning they contain all the essential amino acids your body needs. Eating eggs for breakfast or as a snack can help curb hunger and reduce calorie intake throughout the day. They're also incredibly versatile, making them an easy addition to any meal.

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Oatmeal

Oatmeal is high in soluble fiber, which absorbs water and forms a gel-like consistency in your stomach, keeping you full longer. Add some cinnamon, fresh fruit, or a handful of nuts for flavor and an extra nutrient boost without adding too many calories.

Greek Yogurt

Low-fat Greek yogurt is rich in protein and low in calories, making it an excellent option for managing hunger. Pair it with berries or a sprinkle of chia seeds for a snack or light meal that satisfies without tipping the calorie scale.

Lentils

Lentils are a fiber- and protein-packed legume that promotes satiety and stabilizes blood sugar. Add them to soups, salads, or stews for a filling, low-calorie meal that keeps hunger at bay while supporting your weight-loss goals.

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Cucumbers

Cucumbers are over 95% water, making them incredibly hydrating and low in calories. Slice them into salads, dip them into hummus, or enjoy them as a refreshing snack. Their high water content makes them perfect for curbing cravings.

Popcorn (Air-Popped)

Popcorn is a whole grain that's surprisingly low in calories when prepared without butter or oil. Its volume and fiber content make it a satisfying snack that can help keep you full between meals. Sprinkle on some nutritional yeast or cinnamon for added flavor. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.