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Delicious Foods That Are Low-Calorie and Filling

By Paul Rothbart

It often seems that the tastiest foods are the ones that are high in calories. Another concern is how much they fill you up. It's frustrating to allow yourself to indulge in a little junk food only to find that you are still hungry and craving more. The ideal would be to eat foods that taste great, fill you up, and are low in calories. Do such foods exist? Yes, they do. Here are some delicious, low-calorie foods that will satisfy your hunger.


Eggs are a low-calorie food that is loaded with nutrition. A large egg has 6 grams of protein as well as large amounts of vitamins and minerals. As for calories, that egg contains just 72. Eggs are a traditional breakfast food and they serve that purpose well. Studies have shown that eggs fill you up and when eaten in the morning, they can reduce hunger throughout the entire day. Research conducted with 30 women as subjects found that a group who ate eggs for breakfast as opposed to bagels for the other group felt fuller and consumed 105 fewer calories. 


Soup is often thought of as an appetizer, but it can make a delicious and nutritious meal that will certainly fill you up. There is research that suggests soup may be more filling than solid foods that contain the same ingredients. A study of 12 people showed that eating broth-based soups slows the emptying of the stomach and creates a greater feeling of fullness than creamy soups or solid food. Another study with 60 subjects found that eating soup before a meal decreased calorie intake at lunch by 20 percent. There are many different types of soup. You can choose your favorite healthy proteins and vegetables as ingredients. Keep in mind that chunky soups such as chowders are high in calories. Stick to broths.


Oats are perhaps the king of foods in this category. They are loaded with fiber which makes them very filling. They are also extremely nutritious. A half-cup serving of dry oats has 148 calories with 5.5 grams of protein and 4.8 grams of fiber. This makes them an excellent food for controlling hunger. A study of 48 adults found that eating oatmeal increased fullness as well as reduced hunger and calories consumed at the next meal. Oats are tasty and can be enjoyed in a variety of ways. They are also one of the best foods for heart health.

Getting solid nutrition from meals while limiting calories is a worthy goal for good health. Foods that fill you up are very beneficial to weight control. You don't have to sacrifice taste to eat well. Try building your diet around some of these foods and see what kind of difference they make. 

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in St. Louis, Mo.

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