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7 Filling Foods to Eat While Restricting Calories

Posted on: June 01, 2021 in Category: Conventional Food Plan

3 Minute Read: 

One of the most efficient ways to lose weight is to eat in a calorie deficit manner. The caloric restriction technique is when you eat fewer calories than your body burns naturally. 

When eating in a calorie deficit way to lose weight, you may notice yourself getting more hungry throughout the day. This is likely because you are not eating enough high-volume foods to stay full. 

And, if you are hungry, you are more likely to go off your diet. 

oung women preparing a vegetable salad in the kitchen.

Here are seven filling foods that will help keep you full throughout the day: 

1. Skinless Chicken Breast 

When on a diet, one of the best foods you can eat is skinless chicken breast. It is low in calories and packed with protein. Eating skinless chicken breast may seem boring to some. However, if you season the chicken correctly and pair it with a vegetable, it can be delicious and filling. 

Some of the best seasonings for chicken breast include: 

  • Salt 
  • Pepper 
  • Cayenne pepper 
  • Garlic powder 
  • Dried oregano 
  • Garlic salt 
  • Rosemary

2. Lemon Garlic Salmon 

There are various health benefits to eating fish. Fish is typically very low in calories and filled with vitamins and minerals to improve your health. 

Additionally, many people eat fish when they are trying to lower their cholesterol. Eating fish regularly improves your heart health and lowers your risk of a heart attack. The American Heart Association recommends people eat fish two or three times per week. 

If you cannot get around to the taste or smell (as many struggle with this), consider seasoning the fish with lemon, butter, and garlic to reduce the “fishiness.” 

Here’s a recipe for a baked lemon garlic salmon

3. Oats

Many people who are trying to lose weight eat oats in the morning. Not only are oats a delicious, healthy breakfast, but they are easy and convenient. 

Some benefits of oats include: 

  • Lower blood sugar 
  • Lower cholesterol levels
  • Reduced constipation

Follow this recipe for delicious overnight oats.  

4. Cilantro Lime Cauliflower Rice 

While rice is okay in moderation, it is very high in carbs. 

Cilantro lime cauliflower rice is a great, low-calorie option to fill your plate. When prepared correctly, cauliflower has a similar taste and consistency as rice. 

Here’s how to prepare the perfect cilantro lime cauliflower rice dish

5. Eggs

When in a rush before work, we are tempted to grab a quick breakfast, such as toast or a donut. However, these foods are not going to keep you full. You will quickly lose your energy and feel that you need to eat more. 

Preparing eggs in the morning provides you with a filling, healthy meal to start your day. 

6. Salad 

Many people think of salad as a boring food. However, there are many ways to prepare a salad to make it healthy, delicious, filling, and low calorie. 

The trick: fill your salad with veggies. This is the perfect opportunity to get most of your vegetables for the day in one meal. 

The only problem with salads is that they are often topped with a fattening, high-calorie dressing. 

Here are eight options for refreshing and healthy salad dressings

7. Nuts 

Nuts are the perfect healthy snack to eat throughout your busy day. 

While they may be higher in calories than most healthy foods, they are packed with many nutrients, such as vitamin E, magnesium, copper, phosphorus, and more. 

Fill a baggie with nuts before work, so you always have a healthy, filling snack on hand. 

Interested in Learning More? 

If you are interested in learning more about restricting calories to lose weight, please contact Dr. Sand by calling 310-441-2263 and 562-297-4068 or filling out our online contact form.

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