6 tasty and filling foods suitable for the diet

There are no calorie-free foods. However, there are many foods that have relatively few calories and yet can fill you up quite well. And if you want to lose weight and are trying to reduce your calorie intake, these are exactly the kinds of products you should be looking for. In this article, we'll tell you what tasty foods are low in calories but won't make you hungry, at least for a while.

How does weight loss work?

Although we have already described the principles of weight loss in our article entitled Losing Weight in the New Year, a brief reminder is definitely in order. The basis of successful weight loss is always calorie intake and calorie expenditure. Caloric intake is defined by what you eat and possibly drink, because calories are also contained in fruit juices or various sweetened sodas. Caloric expenditure is then represented by your daily activity (sports, exercise at work, etc.) and also by the so-called calorie intake. This is the value of the amount of energy needed to maintain all the vital functions of our body. Therefore, if you just lay still all day, your body will still need calories to live. If you want to lose weight, just keep your caloric intake slightly below your caloric output. It's that simple, of course, and many scientific studies confirm this.

What foods to eat?

Of course, this doesn't mean that you just cut out all calorie-dense foods and eat only carrots, for example, as part of your weight loss. That would be highly counterproductive and could also put your health at risk. Still, there are some foods that you can afford to include in your diet and morebecause they're relatively low in calories and can still fill you up. Let's take a look at some of them:

Boiled potatoes

Although most of you probably wouldn't think of boiled potatoes, there was one small study that showed that peoplewho ate meat and vegetables with potatoes felt subjectively less hungry than people who had rice or pasta as a side dish. Boiled potatoes are primarily a source of carbohydrates, but they also contain some of protein, fibre and vitamin C and, according to research, have a very high satiety index.

Greek yoghurt

Greek yoghurt is also one of the staple foods in the repertoire of many health food advocates. Compared to conventional yoghurt, it is denser and usually has a higher protein content at the expense of fewer carbohydrates. It is therefore an ideal breakfast choice, and there has even been some research that has shown that, for example, yoghurt can be more effective than yoghurt. women with a high-protein snack in the form of Greek yoghurt lasted longer than those with lower protein snacks.

Vegetables and fruit

One general rule of thumb says that fruits or vegetables should form an integral part of any larger meal. And it's not just because they contain vitamins and minerals. It's also important that a significant portion of vegetables and fruits are water, so you're eating a meal with a relatively large volume and few calories. Fruit is a natural source of sugars, so of course it's a bit higher in calories, but withHowever, it is recommended to eat it regularly because of its fibre content and various micronutrients.

Fish

You can also include lean fish meat in a healthy and low-calorie diet, which is often packed with whiteprotein, but also omega-3 fatty acids, which can even increase feelings of fullness , according to studies conducted on overweight and obese people. It can also give a greater feeling of fullness than, for example, beef, according to research. However, some fish are much fattier than others and so when choosing one, be sure to it's a good idea to see if the calorie value of the fish fits into your set diet. However, it is recommended to eat fish from time to time and if you don't eat fish at all, it may not be a bad idea to supplement with omega 3. Our comparison of the best omega 3 fatty acids can help you choose the best supplement.

Oatmeal

Another popular breakfast food is undoubtedly oatmeal. This is full of fibre and there are even scientific studies that have shown that oatmeal for breakfast comparescompared to store-bought cereal can lead to a longer feeling of fullness and lower calorie intake at lunch. One option, of course, is to reach for the classic supermarket cereal, which costs a few crowns. However, it is recommended to soak them in water overnight for better preparation and optimal digestibility. It is more convenient to use either instant flakes, or you can reach for the already prepared protein porridges, which you can just pour water or milk over and consume.

Eggs

Eggs are one of the basic building blocks for athletes aiming to gain That's why we've included them in our selection of the best quality proteins. As well as being rich in protein, they also contain a range of antioxidants and are great for filling you up.

What other foods will fill you up?

It's worth noting that foods that fill you up well and are only relatively There are a number of foods that are satisfying and have very few calories, and they wouldn't all fit in this article. It's good to keep in mind that those products that are high in protein or fibre have a greater satiating effect. Protein has been shown to be the most satiating macronutrient, so supplementing with whey protein, which can effectively fight off hunger and sweet cravings, is not out of the question. Fibre has also been shown to be helpful, as it can increase satiety and slow stomach emptying. A variety of meats, legumes or quinoa may also be suitable. However, keep in mind that it is good to maintain a varied and balanced diet diet and not just a limited selection of foods that are lower in calorie value.

Well, that's all for this article. If you have any questions about weight loss or just want to share your tips and tricksWe'd love to hear from you in the comments below this article.