Low Calorie High Volume Foods for Weight Loss and Hunger Control

Understanding Low Calorie High Volume Foods

When trying to lose weight or maintain a healthy weight, it's important to pay attention to the calorie content of the foods you eat. Choosing low calorie foods that also provide volume and satisfaction can be key for controlling hunger while reducing overall calorie intake.

What Are Low Calorie High Volume Foods?

Low calorie high volume foods provide plenty of physical bulk and mass while being relatively low in calories. Having foods in your diet that offer volume can help satisfy hunger and make sticking to your daily calorie goals easier.

High volume foods tend to have high water and fiber content. As they take up space in your stomach and digestive tract, feelings of fullness are promoted. This means you'll likely feel satisfied eating less calories overall.

Benefits of Low Calorie High Volume Foods

Including more high volume low calorie foods in your diet offers several benefits for weight loss and maintenance, including:

• Lower calorie intake
• Increased feelings of fullness
• Better appetite and hunger control
• Decreased calorie density of meals
• More nutrients from minimally processed whole foods

Examples of Low Calorie High Volume Foods

Many fruits, vegetables, whole grains, legumes, lean proteins, broth-based soups, and modified low-fat dairy products can be considered low calorie high volume foods. Some specific examples include:

• Broccoli
• Cauliflower
• Cabbage
• Leafy greens like spinach and kale
• Carrots
• Cucumbers
• Zucchini
• Grapefruit
• Berries
• Melons
• Popcorn
• Oats
• Quinoa
• Beans
• Lentils
• Chicken breast
• Fish like tilapia and cod
• Shrimp
• Nonfat plain Greek yogurt
• Low-fat cottage cheese
• Low sodium vegetable broth

20 Low Calorie High Volume Food Ideas Under 100 Calories

If you're looking for some easy and delicious lower calorie snack options, here are 20 healthy high volume snacks with 100 calories or less per serving:

1. Apple Slices with Peanut Butter

Pair 1 medium apple, sliced (about 95 calories), with 1 tablespoon of natural peanut butter (about 95 calories) for a fiber- and protein-packed snack.

2. DIY Trail Mix

Create your own 100-calorie portion of trail mix using 14 cup almonds (about 200 calories per cup) with a variety of nuts and dried fruit like walnuts, pecans, raisins, cranberries, and apricots.

3. Celery Sticks with Nut Butter

Dip 6 medium celery stalks (~20 calories total) in 2 tablespoons natural almond or peanut butter (~190 calories).

4. Sheet Pan Veggie Chips

Toss vegetables like kale, sweet potato, zucchini, carrots, and beets with oil, spices, and bake into ~100-calorie crunchy snacks.

5. Frozen Grapes

Try 1 cup of frozen red or green grapes for a cool, refreshing snack with only ~100 calories.

6. Cucumber Sandwiches

Stuff 1 medium cucumber sliced lengthwise (~40 calories) with 2 wedges of laughing cow cheese (~70 calories) for a fun, healthy finger food.

7. Air Popped Popcorn

Pop 3 cups plain air popped popcorn (~100 calories) and sprinkle on your own herbs and spices instead of butter for light snacking.

8. Cottage Cheese and Pineapple

Mix together 12 cup lowfat cottage cheese (~100 calories) with 12 cup fresh pineapple chunks (~50 calories) for a creamy, tropical combo full of protein.

9. Apple Nachos with Peanut Butter

Top 1 sliced apple (~95 calories) with 2 tablespoons peanut butter (~190 calories) and desired toppings like coconut, chocolate chips, granola, dried fruit, nuts, or seeds.

10. Roasted Chickpeas

Toss 12 cup canned chickpeas in oil and spices and roast (~100 calories) for a crispy, nutritious snack full of fiber and plant protein.

11. Greek Yogurt Bark

Stir treats like fruit, nuts, seeds, coconut, or chocolate chips into Greek yogurt and freeze for a nutrition-packed sweet snack.

12. Avocado Toast

Mash 12 an avocado (~100 calories) onto 1 slice of whole grain toast (~80 calories) and add desired savory topping options.

13. Protein Smoothie

Blend 1 cup almond milk (~40 calories) with 12 banana (~50 calories), 1 tablespoon almond butter (~100 calories), and protein powder for a balanced beverage.

14. Caprese Skewers

Thread cheese, tomatoes, and basil on toothpicks for an easy, fresh snack full of flavor for ~100 calories per skewer.

15. Hummus and Veggies

Dip raw vegetables like carrots, bell peppers, broccoli, and celery into 2 tablespoons hummus (~50 calories) for plant-powered fuel.

16. Cottage Cheese and Fruit

Combine 12 cup lowfat cottage cheese (~100 calories) with your choice of fruit like blueberries, mango, peach, kiwi, pineapple, or pomegranate arils.

17. Tuna Pockets

Stuff a bell pepper half or cucumber slice with 2 ounces canned tuna mixed with veggies like celery, onion, lettuce, tomato, mustard, lemon juice, and spices for ~100 calories.

18. Egg Muffins

Add egg, vegetables, cheese, turkey bacon, spinach, or other ingredients into a muffin pan, bake, cool, and store for quick high protein snacks.

19. Ricotta Cheese Toast

Top whole grain toast (80 calories per slice) with part-skim ricotta cheese, tomato slices, and basil for an easy, tasty, and balanced snack.

20. No Bake Energy Bites

Combine nut butter, oats, seeds, shredded coconut, cocoa powder honey or maple syrup, and vanilla extract and roll into balls for nutritious homemade energy bite snacks.

Tips for Choosing Low Calorie High Volume Foods

When shopping for and preparing low calorie high volume foods, keep these helpful selection and preparation tips in mind:

• Emphasize fruits, vegetables, whole grains, beans, lentils, nuts, seeds, and lean proteins
• Minimize added sugars, solid fats, oils, refined grains, and other high calorie ingredients
• Enjoy plenty of water-rich produce like citrus fruits, berries, melons, cucumbers, peppers, and greens
• Select high fiber whole grains like oatmeal, brown rice, quinoa, amaranth, and bulgur wheat
• Add volume to dishes with non-starchy veggies like mushrooms, celery, zucchini, eggplant, cabbage, and carrots
• Stay satisfied between meals with broth-based soups and high water content snacks
• Pop your own plain air popped popcorn or whole grains instead of buying pre-packaged high calorie snack foods
• Season foods with herbs, spices, vinegars, mustard, and lemon juice instead of high calorie condiments.

Should You Eat Low Calorie Foods for Weight Loss?

Eating more foods that provide volume and take up space with fewer calories can be an effective approach for weight management. However, low calorie or restricted calorie diets should be undertaken cautiously.

Very low calorie diets providing 800 calories or less per day should only be followed under medical supervision due to health risks. Moderately restricting calories to approximately 500-1,000 fewer calories than your body burns daily can promote gradual, sustained weight loss for many people.

No matter your calorie target, its important your diet provides balanced nutrition to support health. Filling up on low calorie foods providing ample vitamins, minerals, fiber, protein, and healthy fats helps ensure you get the range of nutrients your body requires while facilitating calorie control.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.