One of the most challenging aspects of weight loss is cutting back on calories.
Many low-calorie foods can leave you feeling hungry and unfulfilled between meals, making it much more tempting to overeat and indulge.
Fortunately, plenty of healthy foods exist that are both filling and low in calories.
Use this “zero calorie” food list to learn which foods are helpful for sustainable weight loss.
Oats can be an excellent addition to a healthy weight loss diet.
They’re not only low in calories but also high in protein and fiber that keep you feeling full.
A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and appetite
Apples are highly nutritious and one of the most popular fruits in the United States.
One cup (125 grams) of apple slices has 57 calories and almost three grams of dietary fiber.
Since your body has to burn energy to digest apples, the net amount of calories provided by this fruit is probably fewer than reported.
3. Bell Peppers
These vegetables are often using in cooking to add flavor and color to your dishes. But, did you know that bell peppers pack many health benefits as well?
Whether you like the green, red or yellow, each cup supplies you with over 100% of your daily vitamin C requirements. They contain less than 30 calories as well making them very light on your stomach.
Red bell peppers in particular, also come with a good amount of vitamin A in the form of carotenoids. This makes them excellent for your eyes.
Arugula is a dark, leafy green with a peppery flavor.
It’s commonly used in salads, is rich in vitamin K and also contains folate, calcium and potassium.
One-half cup (10 grams) of arugula has only three calories.
All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease.
One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively.
Don’t be shy about piling on these leafy greens the next time you have a salad or sandwich. You’d have to eat 15 cups of spinach to even crack the 100-calorie mark. So they’re a smart way to add filling volume to your meals.
Broccoli is one of the most nutritious vegetables on the planet. It’s a member of the cruciferous family of vegetables and may help fight cancer
One cup (91 grams) of broccoli has only 31 calories and over 100% of the amount of vitamin C that most people need per day
They might look like little ruby gems, and indeed, they’re invaluable when it comes to losing weight. A cup of raspberries has only 64 calories—along with a whopping eight grams of fiber. That’s around a third of what you should get in an entire day.
42 calories per 100 grams. The image of half a grapefruit for breakfast is one of the most enduring diet culture images, but grapefruit is a delicious and healthy fruit from the citrus family that shouldn’t be overlooked. Whether you prefer the sweeter pink grapefruit, or the more tart yellow grapefruit, both are well suited to being used in fruit salads, as a snack or in fresh juices.
Carrots are very popular vegetables. They’re usually thin and orange, but can also be red, yellow, purple or white.
Most people associate good eyesight with eating carrots since they’re rich in beta-carotene, which can be converted to vitamin A. Getting enough vitamin A is necessary for proper vision.
A one-cup serving (128 grams) of carrots has only 53 calories and over 400% of the DV for vitamin A
Beets are root vegetables that typically have a deep-red or purple color. One of the most researched benefits of beets is their potential to lower blood pressure
Beets contain only 59 calories per cup (136 grams) and 13% of the DV for potassium.
Like celery, cucumbers contain a lot of water. In fact, they consist of 95% water. This makes cucumber slices a good snack choice if you want something refreshing during the hotter months.
Often included in salads, these green vegetables can help anyone with constipation, high blood pressure and diabetes. They can also reduce your risk of developing kidney stones.
Cucumbers contain potassium, iron and calcium. Together they help balance your electrolyte levels, keep bones healthy and prevent anemia.
Lettuce comes in many varieties, shapes and sizes, but all are healthy for you and pack a nutritional punch. Whether purple, iceberg, butter, romaine or cos, lettuce is a great base for salads or on sandwiches.
Calorie count: 17 calories per 100 grams
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14. Brussels Sprouts
Brussels sprouts are highly nutritious vegetables. They resemble mini cabbages and can be eaten raw or cooked.
Research shows that eating Brussels sprouts may prevent DNA damage due to their high vitamin C content .
These nutritional powerhouses only have 38 calories per cup (88 grams)
Cauliflower is typically seen as a white head inside green leaves. Less common varieties have purple, orange and yellow heads.
In recent years, cauliflower has become very popular as a substitute for higher-carb vegetables or grains.
One cup (100 grams) of cauliflower has 25 calories and only five grams of carbs.
16. White Mushrooms
Mushrooms are a type of fungus with a sponge-like texture. Vegetarians and vegans sometimes use them as a substitute for meat.
Mushrooms contain several important nutrients and have only 15 calories per cup (70 grams)
Watermelon, like many melons, are considered a dieters best friend as they can be eaten in large portions and are low in calories. Watermelon is 91% water which is why it is so low in calories. Refreshing watermelon can be used in salads, eaten alone or blended into delicious smoothies.
Calorie count: 30 calories per 100 grams
Papaya is an orange fruit with black seeds that resembles a melon and is typically grown in tropical regions.
It’s very high in vitamin A and a good source of potassium. One cup (140 grams) of papaya has only 55 calories
Clementines resemble mini oranges. They’re a common snack in the United States and are known for their high vitamin C content.
One fruit (74 grams) packs 60% of the DV for vitamin C and only 35 calories
Jicama is a tuber vegetable that resembles a white potato. This vegetable is typically eaten raw and tastes similar to an apple.
One cup (120 grams) of jicama has over 40% of the DV for vitamin C and only 46 calories