Low-Calorie Foods That Are Surprisingly Filling:
1. Almonds (Almonds are one of the best sources of protein)
2. Avocados (Avocado contains high amount of monounsaturated fat, which helps reduce cholesterol levels)
3. Bananas (Banana is rich source of potassium and fiber)
4. Berries (Berries contain vitamin C, calcium, magnesium and other minerals)
5. Broccoli (Broccoli contains many vitamins and minerals)
6. Carrots (Carrot contains high amounts of vitamin A, folate, riboflavin and potassium)
7. Celery (Celery is rich in iron, fiber and potassium)
8. Chestnuts (Chestnut contains high amounts of manganese, copper and zinc)
9. Chia Seeds (Chia seeds are rich in omega 3 fatty acids, which helps reduce bad cholesterol levels)
10. Coconut Water (Coconut water contains high amounts of electrolytes, which helps maintain proper hydration level)
11. Cranberries (Cranberry contains high amounts of antioxidants and vitamins B1, B2 and C)
12. Dates (Dates contain high amounts of vitamin E and folic acid)
13. Edamame (Edamame contains high amounts of protein and fiber)
14. Eggs (Eggs contain high amounts of selenium, vitamin B12 and phosphorous)
15. Figs (Fig contains high amounts of fiber, potassium and water)
16. Garlic (Garlic contains high amounts of manganese, vitamin B6 and fiber)
17. Grapefruit (Grapfruit contains high amounts of vitamin C and potassium)
18. Green Beans (Green Beans contains high amounts of fiber, protein and vitamin B1)
19. Kale (Kale contains high amounts of vitamin A, C and E)
20. Lentils (Lentil contains high amounts of fiber, protein and iron)
21. Nuts (Nuts contain high amounts of protein, vitamin E and magnesium)
22. Oatmeal (Oatmeal contains high amounts of fiber, protein and vitamin B3)
23. Oranges (Orange contains high amounts of vitamin C and potassium)
24. Peach (Peach contains high amounts of vitamin A, C and E)
25. Pomegranate (Pomegranates contain high amounts of vitamin C and fiber)
26. Popcorn (Popcorn contains high amounts of fiber and protein)
27. Pumpkin (Pumpkin contains high amounts of vitamin A, C and fiber)
28. Quinoa (Quinoa contains high amounts of protein, fiber and riboflavin)
29. Raisins (Raisins contain high amounts of vitamin B, iron and fiber)
30. Spinach (Spinach contains high amounts of vitamin A, C and E)
31. Sweet Potato (Sweet potato contains high amounts of vitamin A, C and fiber)
32. Tofu (Tofu contains high amounts of protein, omega 3 fatty acids and iron)
33. Tomatoes (Tomatoes contain high amounts of vitamin C, lycopene and fiber)
34. Walnuts (Walnuts contain high amounts of omega 3, vitamin E and folate)
Low-Calorie Fruits That Are Surprisingly Filling:
1. Apples (Apples are rich sources of soluble and insoluble fiber)
2. Bananas (Banana is rich source of potassium and fiber)
3. Grapes (Grapes are rich sources of resveratrol)
4. Oranges (Oranges are rich source of vitamin C and fiber)
5. Peaches (Peaches are rich sources of carotenoids)
6. Pineapple (Pineapple is rich source of bromelain and vitamin C)
7. Strawberries (Strawberries are rich in folate, manganese, fiber and vitamin C)
8. Watermelon (Watermelons are rich in lycopene and water)
9. Grapefruit (Grapfruit is rich in vitamin C and fiber)
High-Protein Foods That Make You Feel Full:
1. Broccoli (Broccoli contains high amounts of vitamin C, fiber and protein)
2. Chickpeas (Chickpeas contain high amounts of protein, fiber and folate)
3. Hummus (Hummus contains high amounts of fiber, protein and monounsaturated fat)
4. Lentils (Lentils contain high amounts of fiber, folate and protein)
5. Oatmeal (Oatmeal contains high amounts of fiber, manganese and protein)
6. Peanut Butter (Peanut butter contains high amounts of fiber, monounsaturated fat and vitamin E)
7. Seitan (Seitan contains high amounts of protein, no cholesterol and gluclose)
8. Tofu (Tofu contains high amounts of protein, magnesium and calcium)
9. Tempeh (Tempeh contains high amounts of fiber, protein and vitamin B3)
10. Beans (Beans contain high amounts of fiber and protein)
11. Chia Seeds (Chia seeds contain high amounts of fiber, manganese and protein)
12. Quinoa (Quinoa contains high amounts of fiber, protein and magnesium)
13. Walnuts (Walnuts contain high amounts of omega 3, protein and fiber)
14. Whole-Grain Pasta (Whole-grain pasta contains high amounts of fiber and protein)
15. Yogurt (Yogurt contains high amounts of protein, calcium and vitamin B12)
16. Dried Figs (Dried figs contain high amounts of fiber, protein and vitamin K)
17. Seaweed (Seaweed contains high amounts of iodine, protein and vitamins)
Filling High-Fiber Foods:
1. Almonds (Almonds contain fiber, protein and vitamin E)
2. Apples (Apples contain fiber, vitamin C and pectin)
3. Barley (Barley contains fiber, protein and iron)
4. Beans (Beans contain fiber, protein, vitamin C and iron)
5. Black-Eyed Peas (Black-eyed peas contain fiber, magnesium and protein)
6. Broccoli (Broccoli contains fiber, vitamin C and choline)
7. Brown Rice (Brown rice contains fiber, manganese and magnesium)
8. Bulgur (Bulgur contains fiber, protein and iron)
9. Cheese (Cheese contains fiber, calcium and vitamin B12)
10. Chicory Root (Chicory root contains fiber, inulin and chromium)
11. Cranberries (Cranberries contain fiber, vitamin C and acid)
12. Farro (Farro contains fiber, protein and iron)
13. Figs (Figs contain fiber, protein and potassium)
14. Garlic (Garlic contains fiber, selenium and allicin)
15. Oats (Oats contain fiber, protein and manganese)
16. Onions (Onions contain fiber, vitamin C and allicin)
17. Raspberries (Raspberries contain fiber, vitamin C and ellagic acid)
18. Rice (Brown rice contains fiber, manganese and magnesium)
19. Rye (Rye contains fiber, protein and vitamin E)
20. Wheat Germ (Wheat germ contains fiber, protein and vitamin E)
21. Wild Rice (Wild rice contains fiber, protein and zinc)
22. Nuts (Almonds contain fiber, protein and vitamin E)
23. Poultry (Poultry contains fiber, protein and selenium)
24. Fish (Tile fish contains fiber, protein and vitamin B12)
25. Beans (Black beans contain fiber, protein, folate and iron)
26. Edamame (Edamame contains fiber, protein and magnesium)
27. Yogurt (Yogurt contains fiber, protein and calcium)
Condiments:
1. Chutney (Chutney contains fiber, vitamin C and chutnians)
2. Pickles (Pickles contain fiber, vitamin C and lactobacillas)
3. Relish (Relish contains fiber, vitamin C and pectin)
4. Hot Sauce (Hot sauce contains fiber, vitamin C and capsacins)
5. Olive Oil (Olive oil contains monounsaturated fat and vitamin E)
6. Mustard (Mustard contains fiber, vitamin C and sinigrin)
7. Mayonnaise (Mayonnaise contains fat, protein and vitamin D)
8. Soy Sauce (Soy sauce contains fiber, minerals and isoflavones)
9. Vinegar (Vinegar contains fiber, acetic acid and calcium)
10. Herbs (Herbs contain fiber, vitamin C and minerals)
What to Avoid:
1. Candy (candy contains simple sugars and lacks nutrients)
2. Cookies (cookies contain simple sugars and lack nutrients)
3. Donuts (donuts contain simple sugars, wheat glutten and lack nutrients)
4. French Fries (french fries contain simple sugars, polyunsaturated fat and lack nutrients)
5.
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Eating healthy or feeling empty? How the “healthy= less filling” intuition influences satiety by J Suher, R Raghunathan… – Journal of the Association …, 2016 – journals.uchicago.edu
The effects of calorie information on food selection and intake by L Girz, J Polivy, CP Herman, H Lee – International journal of obesity, 2012 – nature.com
Substantially non-aqueous semi-liquid center-fill by R Cifrese, MW Medri, LP Abbazia – US Patent 4,466,983, 1984 – Google Patents
Explicit and implicit approach vs. avoidance tendencies towards high vs. low calorie food cues in patients with anorexia nervosa and healthy controls by G Paslakis, S Kühn, A Schaubschläger, K Schieber… – Appetite, 2016 – Elsevier
Low calorie yeast leavened baked products by M Glicksman, EH Farkas, S Carter – US Patent 3,676,150, 1972 – Google Patents
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