What to Eat on a Low-Calorie Diet

On a low-calorie diet, it's important to focus on foods that are nutrient-dense and satisfying to help you feel full and satisfied while still meeting your nutritional needs. Here's what a dietitian might recommend:

Non-Starchy Vegetables: Load up on non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, and cucumbers. These veggies are low in calories but high in fiber, vitamins, and minerals.

Lean Proteins: Choose lean sources of protein such as chicken breast, turkey, fish, tofu, tempeh, and legumes. Protein helps keep you full and satisfied while preserving muscle mass during weight loss.


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Whole Grains: Opt for whole grains like quinoa, brown rice, oats, and barley. These grains are higher in fiber and nutrients compared to refined grains, helping to keep you full and providing sustained energy.

Fruits: Enjoy fresh fruits like berries, apples, oranges, and melons in moderation. While fruits contain natural sugars, they're also rich in fiber, vitamins, and antioxidants.

Healthy Fats: Include sources of healthy fats such as avocado, nuts, seeds, and olive oil. These fats add flavor and help promote satiety when consumed in moderation.


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