Fiber, protein, water, time taken to finish the food and overall volume of the food contributes to how full you feel independent of the calories. Once you understand these concepts you'll be able to choose the right food combinations that will satisfy cravings while also satisfying hunger. The secret is making low calorie dense foods a larger part of your diet while diminishing high calorie dense foods, the concept is simple but not widely applied.
1. Low fat Popcorn like orville redenbacher low fat popcorn (100 calories per 6 cups) or homemade plain popcorn with seasonings. 1 bag has just 300 calories versus popular brands that have 450-600 calories per bag
2. Pumpkin puree (35 calories per 100 grams)
(It can be used in baking, smoothies, soups, puddings, pies and mixed into pastas)
3. Egg whites (52 calories per 100 grams)
4. Cottage cheese (84 calories per 100 grams)
(It Can be used in dips, smoothies and various desserts)
5. Chicken breast (110 calories per 3 oz)
6. Sugar free jello (10 calories per serving)
(This can be used in conjunction with fruit and yogurt)
7. Bokchoy (13 calories per 100 grams)
8. Pickles (0 calories per serving)
9. Watermelon (30 calories per 100 grams) Reference to volume differences between fruits below
10. White fish like tilapia, cod and flounder (80 calories per 3 oz)
11. Potatoes (77 calories per 100 grams)
(One tablespoon of mayonnaise has more calories than a whole potato)
12. Konjac noodles (10 calories per 100 grams)
13. Miracle rice (12 calories per 100 grams)
14. Squash (30 calories per 100 grams)
15. Turkey breast (100 calories per 3 Oz)
16. Greek yogurt (60 calories per 100 grams)
17. Chicken Broth (10 calories per cup)
18. Unsweetened coconut milk (50 calories per cup)
19. Romaine lettuce (17 calories per 100 grams)
20. Spinach (23 calories per 100 grams)
21. Celery (12 calories per 100 grams)
(Fiber, water and volume make fruits and vegetables very satiating )
22. Blueberries (57 calories per 100 grams)
23. Strawberries (33 calories per 100 grams)
24. Bonus: Low calorie popsicles
(Depending on how they're made, water, fiber and time taken to finish them contribute to satiety)
You cannot get fat eating these foods because you'll be too full, here's an example of a full day.
Tip: Many of these foods have fiber which isn't digested, this will make calorie counts even lower than advertised
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