To shed pounds, one must consume fewer calories than the body expends. Emphasizing meals with high volume yet low caloric content is a strategy for diminishing caloric intake. A diet predominantly composed of low-calorie foods can foster a caloric deficit, potentially reducing weight. 

However, you should understand that not all low-calorie foods are made equal. You will only satisfy your hunger by eating high-calorie carbs such as fruits and vegetables. Additionally, most calorie-dense meals have high levels of fat or protein. Thus, to be healthy and slim, one should eat meals with low calories but large portion sizes.

9 best high-volume low-calorie foods

1. Oats

Oats have minimal calories, yet they have plenty of protein and fiber that help one feel full for longer. Mix in your oats and ½ cup of plain nonfat Greek yogurt sprinkled on top for even more thickness and love. Making idlis from your ordinary bowl of oats is one of the best ways to spruce it up. Dry oats have only 148 calories per ½ cup (40 grams) serving, but they also provide 5.5 grams of protein and nearly 3.8 grams of fiber.

2. Bran Flakes

Bran flakes, which are also high in dietary fiber and are hence highly filling, are a good option for cereal lovers. A bowl of bran flakes alongside skim milk plus blueberries, including a piece of whole grain toast slathered in peanut butter, amounts to approximately 300 calories, which is about the equivalent of that of a big glazed donut.

3. Boiled Eggs

Did you ever think that one big boiled egg has about 155 calories, 6 grams of protein, and many important vitamins and minerals? Eggs are good when you want a lightweight meal. One may feel satisfied after eating eggs. For optimum benefits of eggs, cut them into halves halfway through cooking, and the yolk should be removed; it’s in the albumen where the majority of protein is contained.

4. Watermelon

You will likely experience a need for an invigorating, sweet-tasting item as summer reaches its hot and humid climax. The melon fruit contains a small number of calories yet has a large quantity of liquid that fills up your body and makes you feel full.

Watermelon is one of the healthiest fruits to eat if you are trying to shed pounds, as it is 90% water. Make a fruit bowl for yourself with low-calorie meals such as melons, apples, berries, and grapes; garnish with spices, and enjoy while beating the summer heat!

A cup (152 grams) of diced watermelon has 46 calories and has so many micronutrients, including vitamins A and C.

5. Legumes

You also have lots of legumes that are low in calories and high in volume. Some of the best legumes, like beans, peas, and lentils, because of their high fiber and protein content, are very healthy. Because it is easy to digest, adding light and low-calorie meals to conventional food is most ideally done through it. One cooked cup of lentils contains 198 grams, equaling approximately 230 calories; 15.6 grams are fiber, and 18.3 grams are proteins.

6. Chia Seeds

High protein content characterizes chia seeds, in the same way as legumes. In the human stomach, fiber absorbs water to become gel-like and fill it up thus inducing satiety.

7. Cottage Cheese

Don’t get confused about cottage cheese; it holds good nutrient value as well as being a good source of protein. Try losing some weight with some delicious cottage cheese that will provide protein! Because of its potential to lower hunger while also increasing body warmth through an increased metabolic rate, low-fat cottage cheese is a good choice at any time of day, particularly after work, when most people feel hungry again. Eating foods high in protein will help you burn a few extra calories each day because digestion burns away roughly 30% of the calories from protein. Low cottage cheese contains only 163 calories and 28 grams of protein per cup.

8. Seafood and Fish

Fish also boosts your wellness by being high in protein and healthy fats good for the heart, apart from having low levels of calories. Seafood protein may also help lower hunger and appetite.

The fish will only have 325 calories per dish if you make it with the fewest spices and oils possible. 35 grams of tuna has almost 15 grams of protein and only about 70 calories.

9. Green Tea

Most herbal teas and carbonated drinks have zero to a few calories. High in antioxidants, green tea boosts fat burning. If you drink green tea every day, it can aid in weight loss and reduce heart disease risk. So there you have it! Green tea is almost calorie-free and your go-to low-calorie companion!

Final Words

Calorie counting can be challenging to sustain over time. Don’t always choose the snack with the fewest calories. Instead, choose the above-mentioned 9 high volume low calorie meals if you want to stay strong and healthy.