Wellness Warrior

13 High-volume, low-calorie foods to fill you up while losing weight.

Losing weight doesn’t mean starving yourself or constantly feeling deprived. In fact, one of the keys to successful and sustainable weight loss is finding foods that can fill you up without adding a significant number of calories to your daily intake.

Enter high-volume low-calorie foods – the superheroes of weight loss. These foods can help you stay satisfied while shedding those unwanted pounds. These are some of my top choices for high-volume, low-calorie foods that I often filled up on during my weight-loss journey.

High-Volume Low-Calorie Foods

What are high-volume low-calorie foods?

High-volume, low-calorie foods are nutritional powerhouses that offer a substantial amount of food for relatively few calories. These foods are like secret weapons in the world of weight management and healthy eating, allowing you to eat larger portions without compromising your calorie budget.

Typically, they are rich in fiber, water content, and nutrients, which not only keep you feeling full and satisfied but also support your overall health.

Adding these foods into your diet can help you curb hunger, reduce calorie intake, and make it easier to maintain or achieve a healthy weight. Try using an app like MyFitnessPal to track your calories and give you a bigger insight on the foods you eat.

High-Volume, Low-Calorie Foods.

Foods like these have been my secret weapon to losing weight and feeling satisfied. They also really helped curb my cravings as I was able to fill up on much larger portions.

1. Leafy Greens.

Leafy greens are the unsung heroes of a healthy diet, offering an abundance of nutritional benefits while keeping your calorie intake in check.

Health Benefits:

  • Rich in Nutrients: These greens are a powerhouse of vitamins like A, C, and K, as well as minerals such as calcium and potassium, which are essential for overall health.
  • Fiber for Digestion: The high fiber content aids in digestion, promoting regular bowel movements and a healthy gut.
  • Antioxidants: Leafy greens are loaded with antioxidants, which help combat inflammation and reduce the risk of chronic diseases.
  • Heart Health: Their potassium content contributes to better blood pressure management, while the nitrates can improve blood flow and cardiovascular health.
  • Bone Health: The vitamin K content in leafy greens is crucial for bone health and may reduce the risk of osteoporosis.
  • Hydration: Their high water content aids in staying hydrated, which is vital for overall well-being.

RELATED: 11 Best Foods That Help With Muscle Cramps.

2. Broccoli.

Broccoli, often referred to as a “superfood,” is a shining example of high-volume low-calorie foods that should be a staple in any health-conscious diet.

Health Benefits:

  • Rich in Nutrients: Broccoli is packed with essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium, contributing to overall well-being.
  • Fiber for Digestion: Its fiber content aids in digestion, supporting a healthy gut and promoting regular bowel movements.
  • Cancer Prevention: Broccoli contains compounds like sulforaphane, which may have anti-cancer properties and can help reduce the risk of certain cancers.
  • Heart Health: The fiber, potassium, and antioxidants in broccoli contribute to heart health by lowering blood pressure and reducing the risk of cardiovascular diseases.
  • Bone Health: High in vitamin K and calcium, broccoli supports strong and healthy bones.
  • Detoxification: The phytonutrients in broccoli assist in the body’s natural detoxification processes.
  • Anti-Inflammatory: Broccoli’s anti-inflammatory properties can help reduce inflammation in the body, potentially lowering the risk of chronic diseases.

3. Cauliflower.

Cauliflower is a true champion among high-volume low-calorie foods, offering a delicious way to enjoy a variety of dishes without the guilt of excess calories.

Health Benefits:

  • Rich in Nutrients: Cauliflower is a source of essential vitamins and minerals, including vitamin C, vitamin K, folate, and potassium.
  • Fiber for Digestion: Its fiber content supports digestion, aids in regular bowel movements, and maintains a healthy gut.
  • Antioxidants: Cauliflower contains antioxidants, such as glucosinolates, that may help reduce the risk of chronic diseases like cancer.
  • Heart Health: The fiber, potassium, and antioxidants contribute to heart health by managing blood pressure and reducing the risk of heart disease.
  • Anti-Inflammatory: Cauliflower’s anti-inflammatory properties can help reduce inflammation and promote overall well-being.
  • Detoxification: The sulfur-containing compounds in cauliflower assist in the body’s natural detoxification processes.

4. Berries.

Berries, nature’s sweet and vibrant gems, are an excellent example of high-volume low-calorie foods that satisfy both your taste buds and your health goals.

Health Benefits:

  • Antioxidant Powerhouses: Berries are rich in antioxidants like anthocyanins and flavonoids, which combat oxidative stress and reduce the risk of chronic diseases.
  • Nutrient-Rich: They provide essential vitamins, including vitamin C and vitamin K, as well as minerals such as potassium and manganese.
  • Fiber for Digestion: The high fiber content aids digestion, supports gut health, and helps maintain regular bowel movements.
  • Heart Health: Berries’ antioxidants and fiber contribute to heart health by reducing inflammation, lowering blood pressure, and improving cholesterol levels.
  • Brain Boost: Some studies suggest that the antioxidants in berries may enhance brain function and cognitive health.
  • Skin Benefits: The antioxidants in berries may promote healthy, glowing skin by reducing signs of aging and supporting collagen production.
Berries

5. Air-Popped Popcorn.

Air-popped popcorn is a delightful example of how a simple snack can be both low in calories and high in volume.

Health Benefits:

  • Whole Grains: It’s a whole-grain snack, providing essential nutrients and dietary fiber.
  • Fiber for Digestion: The fiber content supports digestion, keeps you feeling full, and promotes regular bowel movements.
  • Antioxidants: Popcorn contains antioxidants, including polyphenols, which may have various health benefits.
  • Versatility: You can customize air-popped popcorn with various seasonings, making it a versatile snack for different tastes.
Popcorn

RELATED: 7 Best Keto Nuts For Losing Weight.

6. Zucchini.

Zucchini, the fan favorite among high-volume low-calorie foods. This versatile vegetable deserves a place on your plate.

If you have never indulged in Zucchini Brownies, you are missing out on life. (This might just be my gluten-free self talking.)

Health Benefits:

  • High in Fiber: Its high fiber content aids digestion, supports gut health, and keeps you feeling full.
  • Rich in Nutrients: Zucchini provides essential vitamins and minerals, including vitamin C, vitamin A, potassium, and folate.
  • Antioxidant Properties: It contains antioxidants like beta-carotene, which combat oxidative stress and support overall well-being.
  • Hydration: With its high water content, zucchini helps keep you hydrated.
  • Versatility: Zucchini can be spiralized into noodles, used in stir-fries, or even baked into muffins, adding volume and nutrients to your meals.
Zuchinni

7. Greek Yogurt.

Greek yogurt is a nutritional powerhouse among high-volume, low-calorie foods, making it a versatile addition to your diet for both taste and health.

Health Benefits:

  • Protein Packed: Greek yogurt is a great source of protein, which supports muscle health and keeps you feeling full.
  • Probiotics: It contains live probiotic cultures that promote gut health and aid digestion.
  • Calcium: Greek yogurt is rich in calcium, essential for strong bones and teeth.
  • Vitamin B12: It provides vitamin B12, important for nerve function and red blood cell production.
  • Low in Sugar: Opt for plain, non-fat Greek yogurt to keep added sugars in check.
  • Versatility: Greek yogurt can be used in both sweet and savory dishes, from smoothies to salad dressings.
Greek Yogurt

8. Watermelon.

Watermelon, with its refreshing and juicy sweetness, is a prime example of a high-volume low-calorie food that’s perfect for satisfying your cravings while keeping your calorie intake in check.

Health Benefits:

  • Hydration: Watermelon is over 90% water, making it an excellent choice for staying hydrated on hot days.
  • Rich in Antioxidants: Watermelon is packed with antioxidants, including lycopene, which may reduce the risk of certain diseases.
  • Vitamins and Minerals: It’s a source of vitamins A and C, as well as potassium, which is crucial for heart health.
  • Digestive Health: The fiber content aids in digestion and keeps your digestive system running smoothly.
  • Skin Benefits: The vitamins and antioxidants in watermelon contribute to healthy, glowing skin.
Watermelon

9. Carrots.

Carrots, those vibrant orange wonders, are a prime example of high-volume low-calorie foods that are not only delicious but also incredibly nutritious.

Health Benefits:

  • Rich in Nutrients: They are packed with essential vitamins and minerals, particularly vitamin A, vitamin K, and potassium.
  • Fiber for Digestion: Carrots are a good source of dietary fiber, promoting healthy digestion and regular bowel movements.
  • Antioxidants: They contain antioxidants like beta-carotene, which may reduce the risk of chronic diseases and support eye health.
  • Heart Health: The potassium in carrots can help manage blood pressure and reduce the risk of cardiovascular diseases.
  • Skin Benefits: The nutrients in carrots contribute to healthy, glowing skin and may reduce signs of aging.
  • Eye Health: Carrots are known for their role in supporting vision and maintaining eye health.
Carrot

RELATED: How to lose weight with calorie counting.

10. Tomato.

Tomatoes, with their vibrant color and versatile flavor, are a delightful example of high-volume low-calorie foods that can enhance your culinary creations while supporting your health goals.

These juicy gems are a staple in numerous cuisines, and they bring more to the table than just taste.

Health Benefits:

  • Rich in Nutrients: They provide essential vitamins and minerals, including vitamin C, vitamin K, potassium, and folate.
  • Antioxidants: Tomatoes are a source of antioxidants, such as lycopene, which may reduce the risk of chronic diseases and support skin health.
  • Heart Health: The potassium content in tomatoes contributes to heart health by helping manage blood pressure and reducing the risk of cardiovascular diseases.
  • Digestive Benefits: Their fiber content supports digestion and maintains regular bowel movements.
  • Hydration: With their high water content, tomatoes help keep you hydrated.
  • Versatility: Tomatoes can be used in a variety of dishes, from salads to sauces, adding volume, flavor, and nutrients.
Tomato

11. Cottage Cheese.

Its creamy texture and mild flavor make it a versatile ingredient that pairs well with both sweet and savory dishes, all while helping you manage your calorie intake.

Health Benefits:

  • Protein Power: Cottage cheese is a protein powerhouse, making it an excellent choice for muscle repair and keeping you feeling full.
  • Rich in Essential Nutrients: Cottage cheese provides essential vitamins and minerals, including calcium, phosphorus, and B vitamins.
  • Digestive Health: Its probiotic content supports gut health and digestion.
  • Muscle Health: The high-quality protein in cottage cheese can assist in muscle development and maintenance.
  • Blood Sugar Control: The protein and low glycemic index of cottage cheese can help manage blood sugar levels.
  • Bone Health: Cottage cheese’s calcium content is essential for strong bones and teeth.
Cottage Cheese

12. Mushrooms.

Mushrooms, nature’s umami-packed wonders, are a fantastic example of high-volume, low-calorie foods that can elevate your dishes while contributing to your health-conscious lifestyle.

These earthy delights bring a depth of flavor and a meaty texture to meals without the calorie burden.

Health Benefits:

  • Rich in Nutrients: They provide essential vitamins and minerals, including vitamin D (when exposed to sunlight), vitamin B, selenium, and potassium.
  • Antioxidant Power: Mushrooms are a source of antioxidants, such as ergothioneine and glutathione, which combat oxidative stress and reduce the risk of chronic diseases.
  • Immune Support: Certain mushroom varieties, like shiitake and maitake, contain compounds that may bolster the immune system.
  • Heart Health: The potassium content in mushrooms contributes to heart health by helping manage blood pressure.
  • Gut Health: Mushrooms’ prebiotic fiber content can support gut health and a balanced microbiome.
Mushrooms

13. Shrimp.

Shrimp, those succulent sea creatures, are a fantastic example of high-volume, low-calorie foods that can tantalize your taste buds while contributing to a healthier lifestyle.

These tender bites of seafood are not only incredibly delicious but also remarkably low in calories, making them a smart choice for those seeking weight management without sacrificing flavor.

Health Benefits:

  • Protein Power: Shrimp is a protein powerhouse, aiding in muscle maintenance and keeping you full and satisfied.
  • Rich in Nutrients: Shrimp provide essential nutrients like vitamin B12, iodine, and selenium.
  • Heart Health: The omega-3 fatty acids in shrimp support heart health by reducing inflammation and improving cholesterol levels.
  • Immune Support: Selenium and other minerals in shrimp can boost your immune system.
  • Brain Health: Omega-3s in shrimp may enhance cognitive function and protect against age-related cognitive decline.
  • Bone Health: Shrimp’s calcium and vitamin D content are vital for strong bones and teeth.
Shrimp

RELATED: 11 Healthy snacks to keep you fueled throughout the day.

Conclusion.

Losing weight doesn’t have to mean feeling hungry and deprived. Adding high-volume, low-calorie foods into your diet is a smart strategy for satisfying your appetite while shedding those extra pounds.

From leafy greens to berries, these foods offer a variety of flavors and textures to keep your taste buds engaged while supporting your weight loss journey.

Combine them with a well-rounded, balanced diet and regular exercise for the best results on your path to a healthier, happier you.

Happy Eating,

Your Wellness Warrior!

6 thoughts on “13 High-volume, low-calorie foods to fill you up while losing weight.”

  1. Pingback: 19 Chia Pudding Recipes That Are Perfect For Weight Loss.

  2. Pingback: 13 Foods To Avoid When You Want To Lose Weight.

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