Low-calorie, high-fiber, and protein-rich foods support weight management by reducing total calorie intake. Naturally low-calorie foods like fruits and vegetables are nutrient-rich, preventing diseases, promoting good digestion, and reducing the risk of heart disease, type 2 diabetes, and some types of cancer.

Eggs

One large egg contains 72 calories and 6g of protein. Protein signals the body to release appetite-suppressing hormones, slows digestion, and maintains stable blood sugar levels. This is why eating one or two eggs can stave off hunger. Eggs also contain important nutrients such as vitamins B, D, and choline.

Greek yogurt

200g of low-fat Greek yogurt has 146 calories and is rich in protein, increasing satiety after eating. Combining yogurt with berries, which are rich in fiber and antioxidants, helps prevent cell damage.

Leafy greens

Leafy greens like kale and spinach are rich in nutrients, providing vitamins K, C, and A. The fiber in these foods increases satiety because it slows down digestion and reduces hunger. Add leafy greens to salads, smoothies, or spring rolls to provide additional nutrients without many calories.

Oatmeal

Oatmeal is a whole grain with a high content of soluble fiber, especially beta-glucan, which supports cardiovascular health and creates a lasting feeling of fullness.

Berries

Strawberries, blueberries, and raspberries have a natural sweetness, are low in calories, and are high in disease-fighting antioxidants like vitamin C and anthocyanins (the pigments that give berries their vibrant colors). These fruits can satisfy sweet cravings without added sugar. Their high water and fiber content increases satiety and supports healthy digestion.

Watermelon

Watermelon has a natural sweetness and is refreshing, low in calories, and over 90% water, creating a lasting feeling of fullness. It also contains antioxidants such as lycopene and vitamin C, supporting cardiovascular health and immune function.

Celery

Celery is low in calories and high in water, promoting satiety, especially when combined with foods like nut butter. This vegetable is rich in vitamins and minerals, including folate (which supports cell development and helps the body make DNA), vitamin K, and a small amount of potassium, which helps regulate blood pressure, fluid balance, muscle function, and bone health, as well as supporting metabolism and antioxidant function.

Zucchini

Zucchini is low in calories and rich in fiber, vitamin C, and potassium – nutrients that support immune function and cardiovascular health.

Le Nguyen (Theo Health)