This is going to be very useful, try them when you are on a diet.Oats
1.Oats
Oats can be an excellent addition to a healthy weight loss diet.
They’re not only low in calories but also high in protein and fiber that keep you feeling full.A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and appetite
One study in 48 adults demonstrated that eating oatmeal increased feelings of fullness and reduced hunger and calorie intake at the next meal .Another small study linked instant and old-fashioned oatmeal to significantly improved appetite control over a four-hour period compared to a ready-to-eat breakfast cereal
2.Asparagus
Asparagus is a flowering vegetable that comes in green, white and purple varieties.
All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease.
One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively
3.Grapefruit—37 Calories Per Half Grapefruit
It’s time to pucker up if you’re searching for a fruit that keeps sugar calories in check. As with other citrus, grapefruit is a vitamin C heavyweight. University of Arizona (Tucson) researchers determined that daily intake can help lower waist circumference, blood pressure, and cholesterol numbers, making it a ticker-friendly low-calorie fruit option.
4.Coffee
Calories: zero
Black coffee is one of the lowest-calorie drink choices around, and it’s a great weight loss ally. Coffee alters levels of gut peptides, the hormones naturally released to control hunger or fullness.
Coffee drinkers may be at lower risk of liver and colon cancer, type 2 diabetes, and Parkinson’s disease, and it may help you live longer: A 2008 study found that women who drank coffee regularly—up to six cups a day—were less likely to die of various causes during the study than their non-coffee-drinking counterparts.
What’s more the caffeine in coffee can speed up metabolism and fat-burning, which helps lower your risk of type 2 diabetes and obesity.
5.Greek Yogurt
Greek yogurt is a great source of protein that can help curb cravings and promote weight loss.
Though the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein.One study in 20 women examined how a high-protein yogurt snack affected appetite compared to unhealthy high-fat snacks like chocolate or crackers.
Not only did women who ate yogurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate.Meanwhile, in another study in 15 women, high-protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks.
6.Clementines
Clementines resemble mini oranges. They’re a common snack in the United States and are known for their high vitamin C content.
One fruit (74 grams) packs 60% of the DV for vitamin C and only 35 calories
7.Rice Cakes, Plain—35 Calories Per Cake
When you’re craving something crunchy, rice cakes can satisfy your need without a significant number of calories. Made from puffed brown rice, the cakes can also provide a source of whole grains and energizing carbohydrates. Avoid flavored options to steer clear of sugars and other sketchy ingredients.
8.Mushrooms
Calories: 15 per cup
Meaty and incredibly low-cal, mushrooms are also incredibly diverse. White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.
Shiitakes, for example, contain lentinan, a nutrient that is thought to have anticancer properties. All mushrooms are good sources of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.
9.Fish
Fish is rich in protein and heart-healthy fats.
For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories.
Some research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite.
One study evaluating the effects of beef, chicken and fish protein showed that fish protein had the greatest impact on feelings of fullness To cut calorie consumption even further, opt for lean fish like cod, flounder, halibut or sole over higher-calorie options like salmon, sardines or mackerel.
10.Mussels—73 Calories Per 3 Oz.
Here’s more proof that you should cast your line and reel in mussels! With 10 grams of high-quality protein in a serving, they offer an exceptional protein-to-calorie ratio. This is on top of the fact that they’re very inexpensive, considered one of the most sustainable choices among your seafood options, and deliver a dose of ultra-healthy omega-3 fats.
A European Journal of Sports Science study suggests getting your fill of omega-3 fats may help bolster exercise performance by improving blood flow, maximum oxygen uptake by working muscles.
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