The biggest challenge when following a low calorie diet? Hunger. Feeling a bit hungry is a natural side-effect of trimming back your calories. And being hungry isn’t a problem, until it leads to snacking or a binge.
Luckily, there’s a great way to counteract that hungry feeling so you can stick to your plan and lose weight without losing your mind.
The solution? Foods that are low calorie, high in volume.
Here’s your A-Z of health snack foods that will fill you up without too many calories.
What’s on the list?
Fruits and vegetables are high in fibre, contain a lot of water, and have barely any calories. Dietary fibre is “bulk”, and slows down the digestion of food, keeping us fuller for longer.
Protein foods. Protein has the highest TEF (thermic effect of food) of all three macronutrients, so any food high in protein will fill you up for longer. Just be aware of the fat content and other extras. Pure protein is best for feeling full, hence the popularity of snacks like beef jerky.
Apples
Apples have one of the lowest sugar content of all fruits, and the pectin (which lies just under the skin) can help improve digestion. Tart green apples are lower in sugar.
Top tip: slice your apples and eat them from a plate, it makes the snack last much longer (and register as a “mini meal”) than if you munched the apple whole.
Berries
All berries are fantastic for filling you up with barely any calories. It’s to do with the fibre and water content. Different berries have slightly different nutritional benefits, but there’s not much in it. Choose your favourite or try different ones to mix it up.
Top tip: always have a bag of frozen berries in the freezer (most supermarkets do “wonky” versions that are a bit cheaper). Great for smoothies, porridge oats, or with yoghurt.
Cherries (frozen)
Cherries are a satisfying snack, but even better when you use frozen ones. Why? Because it takes that little bit longer to eat, which will help your brain register that you’re full. Eat frozen cherries as a snack, or add to porridge, yoghurt, or other healthy desserts.
Top tip: measure out a portion of frozen cherries before you start snacking
Chickpeas
All beans and legumes are high in fibre, and have a nice balance of carbohydrate and protein. But I really like chickpeas because you can roast them in the oven. Spread a can of drained chickpeas on a baking tray and roast for ~15 minutes (give them a shake half way through) or until they’re as brown as you like. A great portable snack.
Top tip: measure out your snack portion, it’s easy to mindlessly overeat these
Cucumbers
A refreshing snack, especially at this time of year. Cut into batons for a snack, or add to salads to bulk things out. On hot days, try sprinkling cucumber with a little bit of salt.
Top tip: you can get miniature cucumbers which somehow elevate cucumbers to a new level of treat food!
Edamame beans
Edamame beans – also known as soy beans – are a healthy, tasty snack that’s very high in protein. A great protein source for vegans, by the way. Eat them as a snack, or add to salads or stir fries.
Top tip: the most cost-effective way is to buy frozen edamame beans
Popcorn
No, not the caramel-coated stuff. Buy plain popcorn (or pop your own) and you’ve got an extremely high volume, high fibre snack. In terms of volume, popcorn is very low in calories and is almost zero fat.
Top tip: if you can’t stand it plain, try a sprinkle of cinnamon
Potatoes
Are you surprised to see potatoes on a list of lower-calorie snacks? Potatoes are a fantastic high fibre, low fat food – and you really can’t eat many of them. Try steaming a few new potatoes as a snack (with a lean protein source). Or swap your pasta/rice for steamed potatoes in a meal. Surprisingly filling – and extremely healthy.
Top tip: potatoes are healthy, the things we put on top of them often aren’t!
Radishes
If you like the taste of radishes, embrace them as a low-cal, high fibre snack. Eat them as they are, or add them to salads and stir fries to bulk out your meals and amp up the volume.
Top tip: keep them in the fridge, radishes are better cold
Rice cakes
Like popcorn, rice cakes contain a lot of air, so they are naturally low in calories for their weight. Just be careful what you top them with. Try low-fat cream cheese, cucumber or tomato, or even a spoon of high-protein yoghurt.
Top tip: plain rice cakes only, not the chocolate or yoghurt topped ones!
Watermelon
The clue is in the name – watermelon is very high in water so it will fill you up and help with hydration. It’s low in calories, high in fibre, and high in Vitamins A and C. Great as a snack, or added to salads.
Top tip: cut into small chunks to make the portion last longer
Use this list to prepare ahead snacks, to prep food for on the go, or to bulk out meals so your calories go further when you are dieting.
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