Top 10 low calorie foods to keep you full for hours

It’s a myth that low calorie eating means feeling hungry 24/7. Eating plenty of low calorie foods that keep you full is the key to staying fuller for longer. In fact, the practice of “volume eating” is specifically all about eating large quantities of food that are low in calories but high in certain satiating macronutrients. These kinds of foods often have high water contents as well, triggering fullness cues without the added calories. So, if your aim is to lose weight via a low calorie diet, you may want to save these top ten filling low calorie foods for your next food shop.

How eating certain filling low calorie foods keeps you full

Foods that are rich in protein have been found to directly impact our satiety hormones. When we eat a high-protein meal, we experience an increase in the satiety hormones GIP and GLP-1, as well as a reduction of the hunger hormone ghrelin.¹ Furthermore, it’s been shown to reduce the speed of gastric emptying, delaying the point at which you’ll next get hungry.²

Similarly, foods that keep you full are often rich in fibre, which can slow digestion by soaking up water in the intestine and increasing the feeling of fullness.³ It also aids in blood sugar stabilisation which can prevent subsequent energy crashes and cravings later on.⁴

Both of these factors, as well as choosing foods which have a high water content, can result in a reduction of overall calorie consumption and aid in weight loss. So, discover below our top ten filling low calorie foods that are packed full of these satiating macronutrients to help you stay fuller on a reduced calorie diet.

Top 10 low calorie foods that keep you full

1. Eggs: Eggs are high-protein powerhouses that we recommend enjoying as part of any low calorie diet. In particular, eating eggs for breakfast has been shown to reduce feelings of hunger and potentially reduce food intake later in the day.^{5 6}
   
2. Full-fat Greek yogurt: Though you may think that you should opt for ‘reduced fat’ dairy products while on a low calorie diet, there are plenty of benefits of eating full fat products like Greek yogurt. It is one of the best foods that keep you full as it’s creamy, protein-dense, and highly satisfying.
3. Cottage cheese: Similarly to Greek yogurt, this creamy cheese is an excellent bang-for-buck ingredient. It contains high levels of ‘casein’ protein, which is a slow-digesting complete protein shown to increase feelings of fullness and potentially lead to weight loss.⁷ 
4. Chia seeds: One of our smallest foods that keeps you full is no less mighty. Simply mix chia seeds with milk or water to see how they expand as they absorb liquid. This occurs in the stomach too, leading to feelings of fullness as well as hitting impressive fibre targets.⁸ 
5. Broccoli and cauliflower: These members of the brassica family are ideal for bulking up meals with minimal caloric load. They contain high levels of fibre and water, as well as other important nutrients like vitamins A, C and K, while remaining very low in calories.⁹ So, feel free to load up on this filling low calorie food!

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6. Beans and lentils: Packed full of slow-releasing complex carbohydrates, beans and lentils are rich in fibre and protein, and relatively low in calories. Cannellini beans, kidney beans and black beans are among the lowest in calories, so stock up the pantry with these first.
7. Tinned tuna: This lean protein source is affordable and highly convenient, which are bonuses considering what a filling low calorie food it is.
8. Berries: Berries like raspberries and strawberries are ideal for providing that sweetness with a low glycemic index. They generally contain fewer calories and sugar than tropical fruits, and are good to keep on hand in the fridge or the freezer for when you fancy a low calorie, filling dessert.
9. Broth-based soups: A meal that is both satiating and hydrating, like a broth-based soup, may increase fullness and decrease hunger sensations. Even when compared with having a glass of water alongside a meal, enjoying a high-water content meal like soup results in less calories consumed with the same, if not better, level of satiety.¹⁰ 
10. Courgette: At The Fast 800, one of our favourite low calorie foods that keeps you full is courgette (or zucchini). It’s an excellent filling swap to use in your favourite recipes, for example using courgette to make ‘courgetti’ instead of pasta drastically reduces the dish’s calorie content but leaves you feeling just as satiated in high volumes.

Sign up for your 7-day free trial of The Fast 800 Programme to explore our library of delicious recipes that focus on filling low calorie foods. They’re nutritionist-designed so you can rest assured that you’re meeting your nutrition targets that keep you aligned with your goals.