Obviously we’re going to start off with this one. 60% of our body is made up of it, and it’s probably something you’re not even having enough of anyway. Drinking water with meals can surprisingly give you a greater sense of fullness than without it and can aid in digestion.
Try to have a 500ml glass with every meal and notice how you feel much fuller afterwards.
A lot of soda brands now have diet options that are usually zero calories as they use sweeteners in place of sugar. We’ve seen non-carbonated drinks under this category too and although there’s an ongoing debate between whether sweeteners are harmful to your body or not, to this date studies have proven otherwise.
For most overweight people, the health benefits gained from losing fat far outweighs any potential health issues a few sodas might create. We personally like to have a diet soda here and there to hit those cravings when they come.
Vegetables are a great source of fiber and can be extremely low calories despite being eaten in large volumes. This is because vegetables are also filled with water, making it very satiating and a great filler in your meals. Think of something like lettuce which only has 14 calories per 100 grams. If that’s too plain you have mushrooms (22kcal/100g), pumpkin (26kcal/100g), and even tomatoes (18kcal/100g). Surprising when you actually look into this stuff and discover these gems!
Add more veg to your meals to keep you fuller for longer.
Konjac is made from an Asian plant and has a gelatin-like texture which many businesses have made noodles, rice, and even tofu-like substitutes out of. While it doesn’t have much flavour, it also has no calories as it’s purely made up of dietary fiber. A lot of the East Asian population enjoy having this in hotpot as the konjac takes on the flavour of the soup and acts not only as a filler, but adds variety to their meals. Take into account the benefits from the fiber and you’ll see why it’s so popular for people dieting in Asia.
You’ve probably heard that taking BCAAs can aid your recovery and the rebuilding of your muscles post-workout. Studies have shown that these claims are indeed true but it’s definitely debatable as to whether it’s worth the money. On the contrary most BCAAs are flavoured, and for little to no calories they can turn your water into a flavourful beverage when you feel like something other than water.
Aside from BCAAs we’ve seen other water flavouring products as well as pre-flavoured water being sold, so these options are definitely available at your disposal. Keep in mind soup is essentially flavoured water too so don’t forget this old classic as an option during your cold winters.
Similar to fiber, protein naturally provides satiety and is why your diet should be designed around them. Protein also has a higher thermic effect than the other two macronutrients and is thus a win-win food. Lastly, we can’t forget the fact that in order to maintain lean mass during a diet you need sufficient amounts of it in your diet.
This list will probably surprise you, but not only are these fruits low in calories per gram, but they pack a whopping amount of vitamins and minerals your body will probably appreciate you for. Pears, strawberries, apples, raspberries, bananas, blueberries and blackberries are all great options among many!
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