It is quite challenging to satisfy hunger while on a calorie-deficient diet for weight loss. It's the biggest reason people go off track during dieting, which ultimately leads to overeating.

Let’s explore smart food options that can help control hunger without derailing the weight-loss journey. 

Oats 

One of the easiest, healthiest, and quickest options to have is oats. It is also a common food item recommended for weight loss because it contains a lot of fiber, which helps keep the stomach fuller for a longer period of time. 

100g of oats contains:

• 389 calories
• 16.89g protein
• 66.27g carbs
• 6.9g fats

Nuts

Nuts are a very healthy snack option. They are a rich source of energy and healthy fats. In addition, they are rich in micronutrients such as copper, vitamin E, and magnesium. 

100g of mixed nuts contains:

• Protein: 16.51g
• Carbs: 21.58g
• Calories: 617
• Fats: 56.3g

Salad

People often consider salad a boring food option, but it is rich in fiber, which helps the stomach feel fuller and control appetite for longer periods. To make the salad interesting, one can add a lot of veggies, fruits, and leafy greens. A dressing plays a key role in making the salad tasty, so one can experiment with different types of dressing to pour on the salad.

100g of mixed salad greens contains:

• 17 calories
• 0.24g fats
• 3.2g carbs
• 1.52g protein

Eggs 

Eggs are one of the most readily available and healthiest breakfast options. Eggs are a complete protein, containing all the amino acids. They are easy to prepare, even when one is rushing before work. 

The nutritional profile of 100g of eggs:

• Protein: 12.6g 
• Fats: 9.0g
• Calories: 131

Skinless chicken breast

Skinless chicken breast is a protein-rich, low-calorie food option for a weight-loss journey. A 100g serving of skinless chicken contains almost:

• 110 calories
• 1.24g fats 
•  23.09g of protein

Though some people find it boring to eat it regularly, proper seasoning and pairing it with plenty of veggies make a nice combo.  Some go-to seasonings for chicken breast include garlic powder, oregano, cayenne pepper, and rosemary.

Salmon with garlic and lemon

Fish is another healthy option for those on a weight-loss program because it is low in calories and packed with vitamins and minerals. Nutritional value of 100g of salmon:

• Protein: 21.62g
• Fats: 5.93g
• Calories: 146

Cauliflower rice with lime and cilantro

Rice is rich in carbs, so eating it in moderation is fine, but a very healthy, lower-carb option is cauliflower rice. It contains few calories and, when cooked properly, tastes similar to regular rice. 

The caloric value of 100g of cauliflower rice is

• Calories: 40
• Carbs: 4.02g
• Protein: 1.78g
• Fats: 2.37g

These options have good nutritional value and are low in calories, but they make the stomach feel fuller for longer, which ultimately assists in weight loss.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil