Whether you want to maintain your existing weight or lose a bit of extra weight, it does not necessarily have to be about eating less! This is because there are many foods you can eat in relatively big portions, that are actually a dieter or weight watcher’s best friend.
Foods that are high in fiber and water content, but low in kilocalorie counts are included in this group. These foods fill you up and can be eaten in good sized portions. This also means you don’t psychologically feel like you’re missing out because of small portions! As always, include these foods as part of a balanced daily diet or meal plan to help manage your weight and nutritional requirements.
15. Algae
Do you enjoy Sushi or other Japanese dishes? Many cultures worldwide have always appreciated the benefits of edible algae as a food source. Algae, or edible seaweed, is rich in iodine. Iodine is needed for a healthy thyroid and metabolism. It also includes potassium, iron, magnesium, calcium and Vitamins B1, B2, B6, and B12.
14. Apples
An apple a day can help keep the fat away! The fibre in one apple will give you a lasting full feeling, and satisfy a sweet tooth craving. For the best benefits, eat the skin too. One average apple, weighing 100 grams or 3.5 ounces, is around 50 kilocalories.
13. Beetroot
Beetroot is high in minerals, nutrients and water content. Beets are also good sources of manganese and magnesium. These help with the regulation of your blood sugars, and muscle and nerve function. A 100 gram, or 3.5 ounce, serving of beets is around 40 kilocalories.
12. Celery
The crunch of celery sticks will help your body flush itself of toxins. This is because, in 100 grams of celery, 95 grams of that is water! The dietary fiber content helps your digestion, while the other vitamins and minerals contribute to a healthy body. 100 grams or 3.5 ounces of celery is about 15 kilocalories.
11. Citrus Fruits
Citrus fruits, such as oranges, mandarins, tangelos, tangerines, and grapefruit are high in Vitamin C and flavonoids. This is good for the health of your liver and skin and helps digestion and weight control. An orange of 100 grams or 3.5 ounces is around 45 kilocalories.
10. Cucumber
Cucumber is another food that is very high in water content. Just like celery, in 100 grams of cucumber, about 95 grams of that is water. This means that eating cucumber will help reduce fluid retention and bloating. 100 grams or 3.5 ounces of cucumber is about 15 kilocalories.
9. Eggs
A boiled or poached egg is packed with protein that your body needs for energy and to feel satisfied. For weight management, be mindful of holding off from frying eggs or scrambling with added fats! One egg weighing 50 grams is about 80 kilocalories.
8. Eggplant
Eggplant or aubergine is another veggie that is high in fibre and water content, but low in kilocalories. Always cook it first by baking or grilled with little or no added oils. 100 grams or 3.5 ounces of eggplant is about 25 kilocalories.
7. Green Veggies
Vegetables such as broccoli, cabbage, and cauliflower are good sources of dietary fibre. They are also in the family of cruciferous veggies. These are known for the way they interact with other vitamins and minerals in foods, such as iodine. The way the interact with other foods amplifies the benefits of each.
6. Melons
Melons of all varieties help with detoxification and getting rid of excess fluids in your body. Melons are around 90 percent water, and pretty much fat-free. A 100-gram serve or about 3.5 ounces of watermelon contains around 30 kilocalories.
5. Pineapple
The bromelain and manganese content of pineapples is said to help your body and muscles to metabolize protein in your diet. This is very good for promoting weight control. Pineapples are also excellent sources of Vitamin C. 100 grams or 3.5 ounces is about 50 kilocalories.
4. Popcorn
When air-popped, popcorn kernels are an extremely healthy snack! This is because popcorn is a good source of dietary fiber, protein, iron, and Vitamins B2 and B1. One cup (around 8 grams) popped without any added fats, salt or sugar is approximately 45 kilocalories.
3. Red Berries
Red berries like strawberries, cranberries, and raspberries are full of fiber, Vitamin C, and antioxidants. These nutrients help with having a healthy heart, and digestive system. Strawberries are also said to help control blood sugar levels. 100 grams of strawberries, or 3.5 ounces, is about 30 kilocalories.
2. Green Salad
The greens in salads such as lettuce, spinach, rocket, kale, and so forth, are good sources of vitamins such as Vitamin B9 (Folate), A, and K and also contain iron. The kilocalorie count in relation to weight and volume is very low – 100 grams or 1.5 ounces is only around 15 kilocalories.
1. Zucchini
Zucchini, aka courgettes, are good sources of folate, potassium and vitamin A. These help with having healthy intestines and are low in kilocalories. 100 grams or 3.5 ounces is around 20 kilocalories.
