6 low-calorie but nutritious foods for weight loss.

 Oatmeal

Oatmeal is not only low in calories but also high in protein and fiber, keeping you feeling full for longer. 40g of dry oatmeal contains 148 calories, 5.5g of protein, and 3.8g of fiber. These are two important nutrients that help reduce cravings.

Several studies have shown that eating instant or traditional oatmeal helps improve appetite control for up to 4 hours.

Berries

Berries, including strawberries, blueberries, raspberries, and blackberries, are rich in vitamins and minerals. They are high in fiber, which helps reduce cravings and aid weight loss.

148g of berries contains 84 calories and 3.6g of fiber. The main fiber in berries is pectin. In many studies on both humans and animals, pectin has been shown to increase satiety, reducing calorie intake and thus aiding weight loss.

Eggs

Eggs are very low in calories but packed with important nutrients. A large egg contains 72 calories, 6 grams of protein, and many vitamins and minerals. In a study of 30 women who ate eggs for breakfast instead of bagels, the results showed they felt fuller and consumed 105 fewer calories throughout the day. A high-protein breakfast like eggs also reduces snacking and lowers ghrelin – the hormone that controls appetite.

Chia seeds

28 grams of chia seeds contain 137 calories, 4.4 grams of protein, and 10.6 grams of fiber. Chia seeds are rich in water-soluble fiber; they absorb water and swell in the stomach, helping you feel full for longer.

Some studies indicate that chia seeds can increase their weight 10-12 times in water, moving slowly through the digestive tract and helping to maintain a feeling of fullness.

According to a study of 24 adults, eating yogurt with added chia seeds helped reduce cravings, decrease sweets intake, and increase feelings of satiety.

Fish

Fish is a weight-loss food rich in protein and heart-healthy fats. 85 grams of fish contains 15 grams of protein and no more than 70 calories. A study evaluating protein in beef, chicken, and fish showed that fish protein provides the greatest feeling of fullness after eating. For weight loss with fish, it's best to choose lean meats like cod, catfish, salmon, tuna, and mackerel.

Leguminosaes

Beans and legumes such as peas and lentils are rich in protein and fiber. 198 grams of cooked lentils contain approximately 320 calories, 15.6 grams of fiber, and 18 grams of protein. Eating legumes provides a feeling of fullness for longer. A study of 43 young men showed that a meal