Losing weight means cutting back on calories. So if you are looking to drop those unwanted pounds, you would want to choose a food that will fill you up with low calories.

The problem is that many low-calorie foods can leave you feeling unsatisfied and hungry just before the next meal. This can cause you to overeat.

Fortunately, there are several other low-calorie foods that are actually filling and absolutely weight loss friendly. Here are 15 best low calorie foods that are filling.

1. Lean Meat

Lean meats like low-fat cuts of red meat, turkey, and chicken are low-calorie and protein-rich foods. Thus, they can efficiently suppress appetite and reduce hunger between meals.

For instance, a 112-gram serving of cooked chicken breast harbors about 35 grams of protein and 185 calories.

Insufficient protein intake has been suggested in research to potentially increase appetite and hunger, while increased protein consumption can reduce hunger levels and subsequently calorie intake.

In fact, individuals who ate a high-protein meal including meat have been shown in one study to consume 12% less food by weight at dinner, as compared to those who had a high-carb, meatless meal.

2. Fish

Fish is chock full of heart-healthy fats and protein.

For example, an 85-gram serving of cod harbors only < 70 calories and over 15 grams of protein.

Increasing protein intake has been suggested in some research to reduce levels of the hunger-stimulating hormone ghrelin, and subsequently reduce appetite, leading to weight loss.

What’s more, one study found that fish protein had the greatest impact on feelings of fullness, as compared to protein in beef and chicken. This suggests that fish protein is especially beneficial for weight loss.

Choosing lean fish like flounder, cod, or halibut over high-calorie options like mackerel and salmon is a great way to reduce calorie consumption even further.

3. Eggs

An egg is jam-packed with several essential vitamins. It is also a low calorie food that is filling, making it an extremely nutrient-dense weight loss food.

A large egg provides about 6 grams of protein and only 72 calories, over and above a wide array of essential vitamins and minerals.

Eating eggs for breakfast has been suggested to boost fullness and reduce hunger later in the day.

In addition, individuals who ate an egg breakfast instead of a bagel breakfast have been found in a study in 30 women to experience satiety and consume 105 fewer calories later in the day.

What’s more, a high-protein breakfast has been observed in other studies to reduce levels of the hunger hormone ghrelin, slow stomach emptying, and decrease snacking.

4. Greek Yogurt

Being a great source of protein, Greek yogurt can promote weight loss by helping curb cravings.

Depending on the brand and flavor, a 150-gram serving of Greek yogurt typically harbors 11 grams of protein and about 130 calories.

Women who ate a high-protein yogurt snack have been found in one study in 20 women to experience less hunger and consume 100 fewer calories at dinner as compared to those who ate unhealthy high-fat snacks like crackers or chocolate.

Moreover, a high-protein Greek yogurt has been shown in another study in 15 women to help reduce hunger and promote satiety compared to lower-protein snacks.

5. Oats

Oats can make a great addition to your weight loss diet. They are high in fiber and protein and low in calories.

A 40-gram serving of dry oats is packed with 3.8 grams of fiber, 5.5 grams of protein, and only 148 calories.

It can be noted that both protein and fiber can have a significant impact on your hunger and appetite.

Eating oatmeal has been shown in one study in 48 adults to increase satiety and reduce hunger and calorie intake at later meals.

What’s more, instant and old-fashioned oatmeal has been tied to significant improvement in appetite control over a 4-hour period.

6. Soup

Soup can be a satisfying side dish. Like other foods listed herein, it is also a low calorie food that is filling.

In fact, soups have been suggested in some research to be more filling than solid foods.

For instance, smooth soup has been indicated in one study in 12 people to slow stomach emptying and promote fullness more effectively than a solid meal or chunky soup.

Moreover, eating soup before a meal has been shown in another study in 60 people to decrease total calorie intake at lunch by 20%.

However, make sure to choose lighter broth- or stock-based soup over creamy soups and chowders to minimize calories and maximize fullness.

7. Berries

Berries, such as strawberries, raspberries, blackberries, and blueberries, are jam-packed with fiber, thereby promoting weight loss.

They are also rich in other essential vitamins, minerals and antioxidants needed for overall health.

For example, a 148-gram serving of blueberries carries 3.6 grams of fiber and only 84 calories.

Additionally, berries also contain an excellent amount of pectin, a type of dietary fiber that has been found in human and animal studies to slow stomach emptying and increase feelings of fullness.

8. Popcorn

Interestingly, popcorn is among the most low-calorie, filling snacks you can have for weight loss.

It is jam-packed with fiber. In fact, an 8-gram air-popped popcorn harbors 1.2 grams of dietary fiber and only 31 calories.

Aside from promoting feelings of fullness, fiber can also prevent hunger and cravings by stabilizing blood sugar.

Thus, popcorn, being rich in fiber, can promote feelings of fullness and reduce appetite more than other popular snack foods.

In fact, individuals who ate 100 calories of popcorn have been found in one study in 35 people to be more satisfied as compared to those who ate 150 calories of potato chips.

However, it is important to note that these benefits are only applicable to air-popped popcorn. Most ready-made varieties have high calorie content as they are prepared with a lot of artificial flavorings, unhealthy fats, and added sugar or salt.

9. Chia Seeds

Jam-packed with fiber and protein, chia seeds are a serious superfood for weight loss.

A 28-gram serving of chia seeds harbors a whopping 10.6 grams of fiber, 4.4 grams of protein, and 137 calories.

Incorporating chia seeds into your diet can reduce appetite and curb cravings, promoting weight loss.

In fact, those who consumed yogurt with added chia seeds have been found in one study in 24 adults to experience less desire for sugary foods, decreased hunger, and enhanced feelings of fullness than those in the control group.

10. Potatoes

Potatoes are actually nutritious and filling.

A medium baked potato with the skin harbors 4 grams of fiber, 4 grams of protein, and 161 calories.

The filling effects of potatoes have been indicated in human and animal studies to potentially involve potato protease inhibitors—compounds that boost feelings of fullness.

11. Legumes

Legumes, such as lentils, peas and beans, are chock full of protein and fiber, making them incredibly filling.

A 198-gram serving of cooked lentils harbors a whopping 18 grams of protein, 15.6 grams of fiber, and about 230 calories.

Legumes have been proven in several studies to have a potent effect on appetite and hunger.

For example, a high-protein meal with peas and beans has been noted in one study in 43 young men to reduce appetite and hunger and increase feelings of fullness more than a high-protein meal with pork and veal.

What’s more, individuals have been reported in another review of nine studies to feel 31% more full after consuming legumes compared to high-carb meals of bread and pasta.

12. Cottage Cheese

An excellent source of protein, cottage cheese makes a great weight loss snack.

A 226-gram serving of low-fat cottage cheese harbors only 163 calories and a whopping 28 grams of protein.

Increasing your consumption of protein from foods like cottage cheese has been found in several studies to reduce appetite and hunger levels.

Moreover, eating protein has been suggested in some research to slow stomach emptying, thereby prolonging feelings of fullness.

What’s more, cottage cheese and eggs have been found in one study to have similar effects on fullness in 30 healthy adults.

13. Watermelon

Providing a high water content, watermelon is a refreshing fruit that can help you feel full and stay hydrated.

A 152-gram serving of diced watermelon carries several essential micronutrients like vitamin A and vitamin C, with only 46 calories.

Foods with lower calorie density like watermelon have been tied to reduced calorie intake and lower body weight.

In fact, replacing oat cookies with the same amount of calories from fruit has been shown in one study in 49 women to significantly reduce calorie intake and body weight.

14. Fruit

Containing lots of fiber, whole fruits, such as apples and oranges, can also slow digestion and help you feel full for longer.

15. Vegetables

Vegetables are loaded with all sorts of beneficial plant compounds, vitamins, and minerals, making them incredibly nutritious.

These low-calorie foods contain water and fiber, which can help fill you up.

In fact, eating a salad before a meal of pasta has been found in one study to reduce overall calorie intake compared with eating pasta alone.

Conclusion

Losing weight may mean cutting back on calories, but that doesn’t mean you have to feel hungry and unsatisfied until your next meal.

Fortunately, there are a wealth of foods that will fill you up with low calories to decrease hunger and fight cravings to make weight loss a lot easier.

These foods that are low in calorie but filling, when paired with a well-rounded diet and an active lifestyle, can help you achieve your weight loss goals without having to experience constant hunger.