Embarking on a weight loss journey can be a challenging yet rewarding endeavor, especially when you manage to lose a significant amount of weight and maintain it over a decade. As someone who has shed 130 pounds and kept it off for 10 years, I’ve discovered some incredible low-calorie foods that not only fill you up but also keep hunger at bay. If you’ve ever found yourself struggling with cravings or feeling perpetually hungry while dieting, you know how important it is to find foods that satisfy without sabotaging your progress. In this blog, I’ll share the top 10 low-calorie, belly-filling foods that have been pivotal in my weight loss journey. These foods are not just about managing caloric intake but also about making dieting a sustainable and enjoyable experience. Whether you’re a long-time follower or new to my journey, these insights will hopefully inspire you and provide practical tips to help you on your own path to health and wellness.

Mixed Berries

Frozen mixed berries, particularly the four-berry blend from Walmart, have been an essential part of my weight loss journey. One cup is just 70 calories, packed with 4 grams of fiber. Fiber is a crucial component when dieting because it helps slow down digestion, keeping you feeling full for longer periods. This becomes especially important when you’re in a calorie deficit, as hunger can easily derail your efforts.

For me, it’s not just about incorporating berries into meals like protein ice cream, French toast, or Greek yogurt; it’s about having a healthy, cheap, and long-lasting option always available. Frozen fruit ensures that you have no excuse for not including filling, nutrient-dense foods in your diet.

Frozen Peaches

The Great Value sliced frozen peaches are another fantastic find. At just 45 calories per cup with 2 grams of fiber, they allow you to enjoy a large portion for minimal calories. Not only are they delicious, but they’re versatile enough to be added to a variety of dishes. I’ve used them to increase meal volume, incorporating them into protein pancakes, Greek yogurt bowls, and French toast.

Their low calorie count means you can enjoy more significant portions which can help psychologically with feeling satisfied at meal times.

0% Fairlife Milk

This milk has become a staple in our kitchen. At just 80 calories per cup with 14 grams of protein, it outshines regular milk’s 9 grams of protein per serving. Protein aids in suppressing hunger hormones, which can be a game-changer for those with larger appetites.

This milk isn’t just for cereal; I use it in savory dishes like protein mashed potatoes and mac and cheese, as well as in classic breakfast items like protein pancakes and French toast. Its versatility and ability to boost protein intake with fewer calories make it an invaluable tool for maintaining a calorie deficit without sacrificing satiety.

Honey Nut Cheerios

Who would think you could eat cereal and lose weight? Honey Nut Cheerios, with 140 calories per cup and a combination of 3 grams each of protein and fiber, have shown us that it’s entirely possible. This cereal, combined with the Fairlife milk, makes a satisfying and filling snack, one we’ve enjoyed throughout our weight loss journey.

Plain Fat-Free Greek Yogurt

This has been a staple from day one. With 17 grams of protein per 3/4 cup and only 100 calories, plain fat-free Greek yogurt offers a low-calorie, high-protein option that isn’t laden with the extra sugars and calories you find in flavored varieties. The plain version allows more versatility; we flavor it ourselves using protein powders with flavors like maple cookie. Adding berries or peaches transforms it into a complete, fulfilling meal.

Smart Pop Popcorn

Orville Redenbacher’s Smart Pop is indispensable if you have a bottomless appetite. A whole bag provides 13 cups of popcorn for just 240 calories, packed with 8 grams of fiber and 7 grams of protein. The fiber content is crucial here, as it provides that belly-filling sensation, making it feel like you’re eating a never-ending bowl.

We love adding low-calorie seasonings to mix up flavors, making snack time enjoyable without breaking our caloric banks.

Fiber One Bars

With 90 calories and 5 grams of fiber per bar, Fiber One’s brownie bars are a lifesaver when sweet cravings hit. Their size might be deceiving, but the high fiber content makes them surprisingly filling. These bars have been an excellent choice for a guilt-free treat, allowing us to stay within our calorie goals while enjoying something sweet.

GV Strawberry and Yogurt Protein Bars

These protein bars are a combination of 150 calories and 11 grams of protein. I appreciate the blend of granola and protein bar characteristics, making it a satisfying option. Whether on-the-go or for a quick dessert, these bars are a reliable, portable solution to ensure you have something nutritious available when hunger strikes unexpectedly.

Christie’s Arrowroot Cookies

Five cookies for 150 calories containing 3 grams of protein were an unexpected delight. Perfectly portioned and satisfying, these cookies allow you to enjoy a sweet treat without guilt. They’re versatile enough to enjoy alone or with added toppings like peanut butter or low-calorie jams.

Deli Ham

Smoked Black Forest ham, particularly Costco’s variety, provides 12 grams of protein per 70-calorie serving. Deli meat, often overlooked, can be a high-protein, low-calorie addition to meals. Whether on a pizza, in sandwiches, or simply rolled as a snack, this ham has been an essential component in my diet, offering flavor and satiety while staying calorie-conscious.

Incorporating these foods into my diet has not only facilitated significant weight loss but also helped maintain that loss over the years. They’re not just about cutting calories; they’re about crafting a sustainable and enjoyable lifestyle. Embrace these foods on your journey, and remember, weight loss isn’t defined by the scale but also by the transformation in heart and mindset.