I train men and women over 50. One of the most common concerns I hear is, “I just seem to be putting on weight and this was never really an issue in the past”. I make a lot of recommendations, weight training, interval cardio training and probably the most important, healthy eating incorporating low calorie, filling foods.

Calories in, calories out. It takes a 3500 calorie deficit to lose a pound. So you need to burn more calories than you are taking in. That can be difficult for a lot of my clients. So we try to focus on whole foods, lean protein and lots of veggies. One of the things I stress is eating whole foods that fill you up. It’s a lot easier to stay within your calorie count if you eat filling foods. So here is a list of 10 low calorie foods that fill you up!

Oats-low in calories and high in protein and fiber that keep you full

Greek Yogurt-helps curb cravings and promote weight loss, 2/3 of a cup of plain yogurt has only 130 calories and 11 grams of protein.

Soup-very filling, opt for lighter broth or stock based soups to minimize calories and maximize fullness

Berries-strawberries, blueberries, raspberries and blackberries are loaded with vitamins, minerals and antioxidants that are great for your health.  Their high fiber content also keeps you full longer.  They are also a great source of pectin, a dietary fiber that keeps you full longer.

Eggs-very nutrient dense as they are low in calories.  Those who eat eggs for breakfast rather than a bagel feel full longer.

Popcorn-not the buttery movie popcorn!  Add a few of your own spices to flavor it up.  There are only 31 calories to a cup of popcorn with 12 grams of fiber.  Not only does it keep you full, it stabilizes your blood sugar.

Chia Seeds-This superfood packs a whopping 4.4 grams of protein with just a one ounce serving.  They are also high in fiber.  Add some to your smoothie or greek yogurt.

Fish-rich in protein and heart healthy fats, a 3 ounce serving has 15 grams of protein and is under 70 calories.

Cottage Cheese- I know  a lot of you are not crazy about this food.  Add some fresh fruit and it turns into something entirely different!  One cup has 28 grams of protein and has just 163 calories!

Potatoes- Potatoes have become a dirty word.  But listen up-they pack 4 grams of protein and only 161 calories.  They have a good amount of fiber as well with the skin.

The Bottom Line

So no need to starve yourself with foods that feel you leaving hungry.  Try these to keep you full and within your calories to lose those extra pounds and put on some muscle!  Eating a wide variety of filling foods with plenty of protein and fiber can fight cravings and decrease hunger.

Do this along with an active lifestyle and you will feel satisfied throughout the day.

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