{"id":427594,"date":"2023-03-27T12:00:00","date_gmt":"2023-03-27T10:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=427594"},"modified":"2024-05-01T15:16:06","modified_gmt":"2024-05-01T13:16:06","slug":"hungry-when-loosing-weight-11-low-calorie-filling-foods","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/","title":{"rendered":"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#What_is_important_for_weight_loss\" title=\"What is important for weight loss?\">What is important for weight loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#What_foods_to_eat_when_losing_weight\" title=\"What foods to eat when losing weight?\">What foods to eat when losing weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#Which_foods_are_low_in_calories_but_fill_you_up_well\" title=\"Which foods are low in calories but fill you up well?\">Which foods are low in calories but fill you up well?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#1_Low-fat_quark\" title=\"1. Low-fat quark\">1. Low-fat quark<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#2_Skyr\" title=\"2. Skyr\">2. Skyr<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#3_Greek_yoghurt\" title=\"3. Greek yoghurt\">3. Greek yoghurt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#4_Tuna\" title=\"4. Tuna\">4. Tuna<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#5_Cod\" title=\"5. Cod\">5. Cod<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#6_Potatoes\" title=\"6. Potatoes\">6. Potatoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#7_Zucchini\" title=\"7. Zucchini\">7. Zucchini<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#8_Soups\" title=\"8. Soups\">8. Soups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#9_Vegetable_salads\" title=\"9. Vegetable salads\">9. Vegetable salads<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#10_Watermelon\" title=\"10. Watermelon\">10. Watermelon<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#11_Berries\" title=\"11. Berries\">11. Berries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#What_other_foods_could_be_included_on_this_list\" title=\"What other foods could be included on this list?\">What other foods could be included on this list?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Is there anything more annoying than a desperate <strong>stomach growling?&nbsp;<\/strong>Hunger can really make your day miserable and fighting it gets even more complicated if you&#8217;re trying to <strong>lose weight<\/strong>. Fortunately, as long as you stay in a calorie deficit, you don&#8217;t have to worry about this. If <strong>you choose the right foods<\/strong>, you can be well-fed and at the same time maintain a lower energy intake. Today&#8217;s article will tell you more about these foods.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_important_for_weight_loss\"><\/span>What is important for weight loss?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The cornerstone of every successful weight loss story is a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>calorie deficit. <\/strong><\/a>In order to burn body fat and gradually reduce body weight, your <strong>energy intake must be lower than energy expenditure for a long time.&nbsp;<\/strong>Only then will your body draw energy from its <strong>reserves.&nbsp;<\/strong>If you would like to know what is your recommended energy intake, our <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">online calculator<\/a> can help you figure it out.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even though it initially looks quite simple, this process can get complicated by <strong>hunger<\/strong>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-outsmart-your-sweet-tooth\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">sweet cravings<\/a>. These problems are the common reason why people give up the desire for a slimmer body and for losing weight in general. Fortunately, these problems can be prevented or at least mitigated by concentrating on the following changes:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Focus on the <strong>regularity<\/strong> of your diet.<\/li>\n\n\n\n<li>Make sure you get enough <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/protein-its-functions-in-the-body-recommended-intake-food-sources-and-deficiency-symptoms\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">protein<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fiber-in-food-how-much-to-consume-and-what-benefits-it-offers\/\">fibre<\/a>.<\/li>\n\n\n\n<li>Don&#8217;t neglect your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-insufficient-water-intake-affects-your-health\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">intake of liquids<\/a>.<\/li>\n\n\n\n<li>Also, focus on <strong>stress<\/strong> management and on the <strong>quality and length of your sleep<\/strong>.&nbsp;It&#8217;s not for nothing that sleep is considered the most effective <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">fat burner<\/a>.<\/li>\n\n\n\n<li>It is also important to learn to <strong>listen to your body <\/strong>and respond correctly to feelings of hunger and satiety. <strong>Eating slowly<\/strong>, <strong>concentrating on the food<\/strong>&nbsp;or&nbsp;<strong>chewing each bite properly<\/strong> can help you not to overeat and finish eating when you are approximately 80% full, which is the ideal state.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are further interested in what you should focus on when losing weight and how to actually do it, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-tips-to-lose-weight-easier-and-get-in-shape\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>10 Tips to Lose Weight Easier and Get in Shape.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg\" alt=\"What to eat when losing weight?\" class=\"wp-image-426549\" style=\"width:843px;height:563px\" title=\"What to eat when losing weight?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1309751251-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_foods_to_eat_when_losing_weight\"><\/span>What foods to eat when losing weight?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Factors such as&nbsp;<strong>sufficient sleep<\/strong>&nbsp;or&nbsp;<strong>regularity<\/strong> in the diet are the fundamental pillars of your success. However, you must also focus on <strong>choosing the right foods<\/strong> to help you avoid the aforementioned hunger and unpleasant cravings for sweets.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Your goal should be to regularly include foods that will allow you <strong>to eat sensibly and enjoyably<\/strong>, but at the same time will help you <strong>remain in a calorie deficit<\/strong>. In general, these are foods that have a relatively&nbsp;<strong>small amount of energy,<\/strong> but at the same time <strong>a large volume<\/strong>.&nbsp;In other words, these are foods that have so-called&nbsp;<strong>low energy density<\/strong>. They are typical <strong>for their high content of water, <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fiber\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>fibre<\/strong><\/a><strong>, protein<\/strong>&nbsp;and at the same time&nbsp;<strong>low fat content.&nbsp;<\/strong>They are also often rich in <strong>micronutrients <\/strong>(minerals, vitamins, etc.), which is why they are considered a <strong>high nutritional density<\/strong> food.<strong>&nbsp;<\/strong><span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Let&#8217;s compare, for example,&nbsp;<strong>100 g of milk chocolate <\/strong>and <strong>100 g of raspberries<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>While chocolate has about&nbsp;<strong>530 kcal<\/strong>, the same amount of raspberries has only about <strong>46 kcal.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Chocolate has a much higher energy density <\/strong>compared to raspberries, as it contains up to 484 kcal more in the same amount. At the same time, it also doesn&#8217;t provide you with almost any vitamins or minerals, and therefore we can say that it has <strong>a low nutritional density.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The same doesn&#8217;t apply to raspberries, which are rich in many <strong>micronutrients<\/strong>&nbsp;as well as&nbsp;<strong>fibre<\/strong>.&nbsp;They have&nbsp;<strong>a high nutritional density<\/strong>&nbsp;and, given such a small amount of energy (46 kcal \/ 100 g),&nbsp;<strong>a low energy density.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, it is necessary to remember that even when on a diet you <strong>should not choose only foods with low energy density. <\/strong>They should serve as a regular part of your diet, which will supply you with important nutrients and satiate you effectively. However, a <strong>healthy diet<\/strong>, including a diet for weight loss, also includes nutritionally rich foods with a <strong>higher energy content<\/strong>&nbsp;(good examples are, for example,&nbsp;<a class=\"ek-link\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3264798\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">nuts and seeds<\/a> or other sources of healthy fats). It is therefore necessary to individually determine the right ratio for each person. <span class=\"tadv-color\" style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you are still not sure how to compose a diet plan properly, you can find some inspiration in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>What Is a Healthy Diet and How to Learn to Eat Healthily?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg\" alt=\"Which foods satiate well?\" class=\"wp-image-426564\" style=\"width:843px;height:562px\" title=\"Which foods satiate well?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8275-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">How to tell which foods can satiate well?<\/h3>\n\n\n\n<p>There are certain indicators that can help you determine how well the food satiates and fills an empty stomach. These factors are included, for example, in the following ratings.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The satiety index<\/strong> (given in %) was created on the basis of a study that evaluated how individual foods satiate its participants. Bread made from white wheat flour (satiety index 100%) was used as a reference food with which all others were compared. The higher the resulting value of the food index, the more satiating this food is. Research has shown that foods with the <strong>highest weight <\/strong>are the most satiating and satisfying. Based on this, the recommendation was made that when losing weight, you should mainly choose those foods with <strong>the greatest possible weight<\/strong>&nbsp;and at the same time&nbsp;<strong>the lowest possible amount of calories.&nbsp;<\/strong>These are foods with the already mentioned&nbsp;<strong>low energy density<\/strong>, which have a large volume but a small amount of calories. <span class=\"tadv-color\" style=\"color: #ff6600;\">[18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Satiety index of some foods<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Satiety Index<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuna<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cod<\/td><td class=\"has-text-align-center\" data-align=\"center\">225 %<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cooked Potatoes<\/td><td class=\"has-text-align-center\" data-align=\"center\">323 %<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>The satiety factor<\/strong> also takes into account other criteria, because over time it was found that the energy density alone is not enough to determine the ability of food to satiate. In addition to the weight of the food itself, this factor also takes into account its <strong>nutrient content.&nbsp;<\/strong>The value of a food&#8217;s satiety factor can be determined using an equation that takes into consideration the content of <strong>protein<\/strong>, <strong>fibre<\/strong>, and also <strong>fat<\/strong>. Foods can receive a factor value between 0-5, where <strong>the higher the value, the more satiating the food.&nbsp;<\/strong>For example, watermelon has a satiety factor of about 4.5, while butter, which is about 80% fat, has only 0.5.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [18]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Satiety factor of some foods<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Food<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Satiety Factor<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Watermelon<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Greek Yoghurt<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fish<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cooked Potatoes<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.6*<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Zucchini<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.2*<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/figcaption><\/figure>\n\n\n\n<p>*the stated value is estimated based on available data<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg\" alt=\"Low-calorie foods which satiate well\" class=\"wp-image-426580\" style=\"width:843px;height:563px\" title=\"Low-calorie foods which satiate well\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1158248536-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Which_foods_are_low_in_calories_but_fill_you_up_well\"><\/span>Which foods are low in calories but fill you up well?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>There is a relatively large number of foods that boast a large volume, low caloric value and at the same time a sufficient amount of fibre or protein. Let&#8217;s take a look at some of them and explain why they are a good choice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Low-fat_quark\"><\/span>1. Low-fat quark<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Quark is satiating, mainly due to its high protein content. It contains up to <strong>12 g<\/strong> of protein per 100 g and, for example, a whole 250 g package of quark can easily supply you with <strong>30 g of protein<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Protein has <strong>the highest satiating capacity<\/strong> of all nutrients, so every snack with a portion of quark ensures that your stomach doesn&#8217;t growl from hunger after a while. High-fat or semi-fat quark is also satiating, but with them, you have to count on <strong>a lower amount of protein<\/strong> (9-10 g \/ 100 g) and a higher fat content, i.e. a larger amount of calories. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The good satiating ability of quark is also supported <strong>by the type of protein<\/strong>&nbsp;it contains.&nbsp;Unlike&nbsp;<strong>whey proteins, casein proteins are digested more slowly, at a rate of approximately 6 g\/hour.&nbsp;<\/strong>For comparison, the rate of digestion of whey protein is about 10 g\/hour. The whole process of digestion and absorption of quark is therefore slowed down, which prolongs the feeling of satiety. This is also why casein proteins, which are also called <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fuenight-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">night proteins<\/a>, are so popular.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [1,6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does quark contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Fat-Free Quark (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Semi-Fat Quark (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Full-Fat Quark (100 g)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">69 kcal \/ 290 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 kcal \/ 378 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">131 kcal \/&nbsp; 550 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include quark in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>When you prepare yoghurt with fruit and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/granola\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"granola (opens in a new tab)\">granola<\/a>, mix in some quark. This will increase the amount of protein in the food.<\/li>\n\n\n\n<li>With the help of quark, you can also add extra protein to various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soft-cheesecake-with-poppy-seeds\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">cakes<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-gingerbread-dessert-in-a-jar\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">desserts<\/a>.<\/li>\n\n\n\n<li>Quark is also suitable as an ingredient that can make <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-make-a-healthy-and-nutritious-smoothie-step-by-step\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">smoothies<\/a> or various milkshakes taste smoother.<\/li>\n\n\n\n<li>It&#8217;s also great for preparing various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-veggie-fries-with-cottage-cheese-dip\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">dips<\/a>&nbsp;and sauces.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg\" alt=\"How to include quark in your diet?\" class=\"wp-image-426608\" style=\"width:843px;height:562px\" title=\"How to include quark in your diet?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/Malinove-tiramisu-gymbeam-23-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Skyr\"><\/span>2. Skyr<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skyr is a traditional&nbsp;<strong>Icelandic dairy product<\/strong>, which is&nbsp;<strong>similar to quark<\/strong> in its taste, consistency and nutrient content. Like low-fat quark, skyr has approximately <strong>12 g of protein per 100 g<\/strong>.&nbsp;Thanks to the fact that it contains almost no fat, it also has a very&nbsp;<strong>low energy value<\/strong>. A regular 150 g package contains only around <strong>100 kcal<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A snack consisting of skyr and, for example, a smaller banana <strong>will drive away hunger<\/strong> and add <strong>protein<\/strong> and fibre, while having only about 190 kcal. In addition, this meal will also supply you with a load of <a href=\"https:\/\/gymbeam.com\/calcium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">calcium<\/a>, because dairy products contain a lot of it. There are about 130 mg of calcium in 100 g of skyr, which is about <strong>an eighth of the daily recommended dose<\/strong> for a healthy adult. This will benefit your bones, teeth and joints. <span style=\"color: #ff6600;\">[7,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does skyr contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">65 kcal \/ 273 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include skyr in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Thanks to its similar consistency to quark, it can be used as its substitute.<\/li>\n\n\n\n<li>It&#8217;s also excellent just plain with some fruit and <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">oats<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/cereals-and-muesli\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">muesli<\/a> as a light snack.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"68527,54646,60667,58687,51493,49777,39070,38920,39064,62824,72634,36262,62779,62785,29663,37876,37870,54667,37864,37858\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Greek_yoghurt\"><\/span>3. Greek yoghurt<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Thanks to a different production method, Greek yoghurt has a higher protein content than classic plain yoghurt, namely <strong>10 g\/100 g<\/strong>. If you choose the one with low fat content, it will also have <strong>a very low energy value<\/strong>. Greek yoghurt made from skimmed milk with almost zero fat content has an average of only <strong>57 kcal\/100 g<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to protein, it also supplies your body with the aforementioned <strong>calcium<\/strong> or, for example, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b2-riboflavin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin B2 <\/a>(riboflavin), which is beneficial for your eyes and nervous system. If you add to it, for example, oats or mix it into <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/oats\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">porridge<\/a>, you get food rich in <strong>proteins<\/strong>,&nbsp;<strong>complex carbohydrates <\/strong>and <strong>fibre<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does Greek yoghurt contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Fat-Free Greek yoghurt (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>5 % Fat Greek Yoghurt (100 g)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">57 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include Greek yoghurt in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can replace classic white yoghurt with Greek yoghurt, or even mix them together.<\/li>\n\n\n\n<li>Similar to quark, Greek yoghurt can also be used to make a tasty dip to add some variety to your meal.<\/li>\n\n\n\n<li>You can also use it to make a salad dressing. When you partially replace classic yoghurt with Greek yoghurt, the amount of protein increases.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg\" alt=\"Greek yoghurt in a diet\" class=\"wp-image-426625\" style=\"width:843px;height:562px\" title=\"Greek yoghurt in a diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1355276160-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Tuna\"><\/span>4. Tuna<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Like all fish, tuna is <strong>a rich source of protein<\/strong>&nbsp;and therefore can induce a feeling of satiety.&nbsp;<strong>There are about 25 g of protein<\/strong> in 100 g of tuna steak. However, compared to other sea fish, it has one advantage, and that is <strong>very low <\/strong><strong>fat content<\/strong>&nbsp;of around&nbsp;<strong>0.5 g\/100 g<\/strong>. Thanks to this, its total<strong> energy value<\/strong> is also low (approx. 103 kcal \/ 100 g) and is thus food that is convenient when losing weight.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can buy tuna fresh, but you don&#8217;t have to be afraid of <strong>canned tuna <\/strong>either. However, you have to be careful about choosing the right canned food. If your goal is to choose a version with the lowest possible amount of energy, you should choose <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tuna-in-brine-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">tuna in brine<\/a>. The one in <strong>oil<\/strong>&nbsp;can in some cases have&nbsp;<strong>four times the energy value<\/strong> (depending on the amount of added oil).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tuna is rich in&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-b12-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin B12<\/a>, which is important for the proper formation of red blood cells and the function of the nervous system.&nbsp;It also provides <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-d3-2000-iu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin D<\/a>, which is important for your bones and immune system, as well as <strong>vitamin A<\/strong>, which is essential for good eyesight. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does tuna contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Tuna Steak (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Canned Tina in Brine (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Canned Tuna in Oil (100 g)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">103 kcal \/ 433 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">100 &#8211; 140 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">170 &#8211; 400 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">24.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 &#8211; 5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include tuna in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tuna steak is excellent on its own with a simple side dish, for example potatoes or sweet potatoes and vegetables.<\/li>\n\n\n\n<li>Canned tuna can be used to make a tasty <a aria-label=\"(opens in a new tab)\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-tuna-spread-with-eggs\/\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">spread<\/a> or, for example, <a href=\"https:\/\/gymbeam.com\/tuna-salad-mexico-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">a tuna salad<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg\" alt=\"Tuna in a diet\" class=\"wp-image-426642\" style=\"width:843px;height:562px\" title=\"Tuna in a diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/IMG_8626-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Cod\"><\/span>5. Cod<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cod is also among the fish that is characterized by <strong>a low amount of fat and energy. <\/strong>It even has fewer calories than tuna, roughly&nbsp;<strong>73 kcal\/100 g<\/strong>.&nbsp;Just for comparison, 70 g of tuna has a similar energy value to 100 g of cod. <span class=\"tadv-color\" style=\"color: #ff6600;\">[2,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Like other animal foods, cod is a good source&nbsp;of<strong> vitamin B12.&nbsp;<\/strong>It also contains a significant amount&nbsp;of<strong> potassium<\/strong>&nbsp;and&nbsp;<strong>phosphorus<\/strong>. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cod is also interesting because of its<strong>&nbsp;low mercury content.&nbsp;<\/strong>That can alleviate stress about a high intake of this heavy metal due to its regular appearance in the diet. This can be a problem especially with large fish such as <strong>shark <\/strong>or <strong>swordfish<\/strong>. Even the aforementioned tuna contains certain levels of mercury, but if it&#8217;s just a part of <strong>a balanced and varied diet<\/strong>, you don&#8217;t have to worry about it. <span class=\"tadv-color\" style=\"color: #ff6600;\">[4,12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does cod contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">73 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">18 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include cod in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can bake it or prepare it in a pan and serve it with a side dish according to your preferences. A delicious meal is ready in a few minutes.<\/li>\n\n\n\n<li>You can make the neutral taste of cod more interesting with different marinades, for example this <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-cod-with-lemon-butter-sauce\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">lemon<\/a> one.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg\" alt=\"Cod in a diet\" class=\"wp-image-426657\" style=\"width:843px;height:632px\" title=\"Cod in a diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-1229981000-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Potatoes\"><\/span>6. Potatoes<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Potatoes have a surprisingly low energy content, approximately&nbsp;<strong>76 kcal \/ 100 g. <\/strong>This is due to the fact that they belong to&nbsp;<strong>vegetables<\/strong> and, unlike other carbohydrate foods, contain only about <strong>16 g of carbohydrates \/ 100 g.&nbsp;<\/strong>A large proportion of potatoes is made up of&nbsp;<strong>water<\/strong>, which represents up to 79% of their content.&nbsp;<span style=\"color: #ff6600;\">[8,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you wanted to compare how satiating <strong>a serving of potatoes with 50 g of carbohydrates<\/strong> would be in comparison with <strong>a portion of white rice with the same amount of carbohydrates<\/strong>, you would probably find that <strong>the potatoes win. <\/strong>Such a portion of potatoes has around&nbsp;<strong>310 g<\/strong> (in raw state), while you could indulge in only about <strong>63 g<\/strong> of rice (in raw state). The weight of rice roughly doubles after cooking, but even still, the potatoes lead the way. Research also confirms that potatoes probably have a greater satiating capacity than other carbohydrate foods (rice, bread, etc.)<span class=\"tadv-color\" style=\"color: #ff6600;\"> [13,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These popular tubers are also a good source of <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/vitamin-c-1000-mg-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">vitamin C<\/a>, which has antioxidant effects, and they also contain, for example, a significant amount of&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/potassium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">potassium<\/a>&nbsp;and&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">magnesium<\/a>. These minerals are necessary for normal muscle and nervous system function. <span class=\"tadv-color\" style=\"color: #ff6600;\">[13,17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do potatoes contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">76 kcal \/ 319 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">16 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.01 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Water<\/td><td class=\"has-text-align-center\" data-align=\"center\">79 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include potatoes in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>You can prepare them, as most people do, as a side dish to meat or fish. For example, try our recipe for <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-baked-honey-lemon-chicken-with-potatoes\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">potatoes with honey-lemon chicken breast<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-juicy-baked-chicken-with-potatoes-and-vegetables\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">baked chicken with potatoes and vegetables<\/a>.<\/li>\n\n\n\n<li>With potatoes, you can also thicken soups, sauces or, for example, prepare a savoury potato cake.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg\" alt=\"Potatoes in a diet\" class=\"wp-image-426672\" style=\"width:843px;height:562px\" title=\"Potatoes in a diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A2038-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Zucchini\"><\/span>7. Zucchini<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zucchini is known for its&nbsp;<strong>neutral taste<\/strong>, which makes it very versatile and can be used in both <strong>sweet<\/strong>&nbsp;and&nbsp;<strong>savoury recipes<\/strong>. It is often used as a bulky &#8220;filler&#8221;, for example, in cakes, puddings or oatmeal, to which it adds <strong>volume<\/strong>. If you use it to partially replace other ingredients, it will help <strong>to reduce the energy value of the given food<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even compared to other types of vegetables, zucchini stands out with its low calorie content, namely <strong>13 kcal \/ 100 g.&nbsp;<\/strong>However, thanks to <strong>fibre <\/strong>and a high proportion <strong>of water<\/strong>, it fills you up very well. We also cannot forget to mention that it is beneficial to eat it with <strong>the skin on<\/strong>, because it contains most of the fibre. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does zucchini contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Water<\/td><td class=\"has-text-align-center\" data-align=\"center\">95.8 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include zucchini in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Zucchini is suitable in baked or stewed form as a vegetable side dish to the main meal.<\/li>\n\n\n\n<li>You can also turn zucchini into various <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-zucchini-pancakes-with-fresh-herbs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">pancakes<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-salty-zucchini-cake-with-high-protein-content\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">savoury zucchini cakes<\/a>.<\/li>\n\n\n\n<li>It&#8217;s also great as a base for creamy vegetable soups.<\/li>\n\n\n\n<li>It can also be made in a sweet way, for example as part of cakes, sweet puddings or these <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-soft-zucchini-brownies-with-chocolate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">zucchini brownies<\/a>.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg\" alt=\"Zucchini in a diet\" class=\"wp-image-426689\" style=\"width:843px;height:562px\" title=\"Zucchini in a diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-844039754-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"8_Soups\"><\/span>8. Soups<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Liquids are typically not very satiating and don&#8217;t really prevent hunger. However, <strong>soups seem to be an exception. <\/strong>Even research suggests that they can surprisingly effectively fill the stomach, satiate and reduce energy intake from the next course (for example, they help reduce the size of a lunch side dish if the main course is preceded by soup). It is also related to the fact that, thanks to their consistency, they can probably <strong>slow down the emptying of the stomach<\/strong> and thus prolong the feeling of satiety. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In order for soups to serve as a good helper in fighting off hunger and reducing overall energy intake, they should ideally have a <strong>low energy density.&nbsp;<\/strong>This means that it is recommended to have a soup that mainly contains different types of vegetables, that is, foods with a minimum amount of energy. <span class=\"tadv-color\" style=\"color: #ff6600;\">[3,11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A portion of vegetable soup, for example as part of lunch, could thus help you lose weight. That&#8217;s when you try to consume a lower amount of energy and have a full and satisfied stomach. If the soup does not contain a lot of fat or other energy-rich foods, you don&#8217;t have to worry about it significantly increasing your calorie intake.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What kind of soup to prepare?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The most suitable are soups which are composed mainly of <strong>vegetables<\/strong>. It is up to you whether you cook a soup with<strong>&nbsp;actual <\/strong><strong>pieces of vegetables<\/strong> or opt for a<strong> creamy soup<\/strong>.<\/li>\n\n\n\n<li>The goal is for the soup to have a low energy density, so don&#8217;t add too much oil, cream or other energy-rich foods.<\/li>\n\n\n\n<li>Of course, soups that contain <strong>meat<\/strong>, <strong>pasta, <\/strong><strong>legumes <\/strong>or <strong>cream <\/strong>also belong in the diet. However, their energy value could already resemble a main course.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg\" alt=\"Healthy soups\" class=\"wp-image-426704\" style=\"width:843px;height:562px\" title=\"Healthy soups\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/8A1A4126-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"9_Vegetable_salads\"><\/span>9. Vegetable salads<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Similar to the case of soups, vegetable salads can also help you effectively <strong>reduce energy intake <\/strong>if you include them in the menu as <strong>an appetizer<\/strong> or as a side dish to the main course. Vegetables are rich in <strong>water<\/strong>&nbsp;and&nbsp;<strong>fibre<\/strong> and have approximately 10-30 kcal per 100 g. Only species with a higher amount of carbohydrates, such as beetroot or carrots, have an energy value of around 40 kcal. <span class=\"tadv-color\" style=\"color: #ff6600;\">[16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Several studies have looked at the effect of salads with different composition and quantity on&nbsp;<strong>the size of subsequently eaten portions.&nbsp;<\/strong>They found that&nbsp;<strong>a large serving of salad with a low energy content has the best effect. <\/strong>In practice, this means that the most advantageous for you is <strong>a load of fresh vegetables<\/strong>&nbsp;with&nbsp;<strong>the lowest possible amount of oil or dressings.&nbsp;<\/strong>It can be, for example, a mixture of leafy salads, cucumber, tomatoes and radish used as a first course during lunch or dinner. <span style=\"color: #ff6600; text-align: inherit;\">[14,15]<\/span><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"751\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg\" alt=\"How to prepare a vegetable salad?\" class=\"wp-image-426719\" title=\"How to prepare a vegetable salad?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-751x1124.jpg 751w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1026x1536.jpg 1026w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-1368x2048.jpg 1368w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/DSC08838-scaled.jpg 1710w\" sizes=\"auto, (max-width: 751px) 100vw, 751px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">How to include vegetable salads in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>As already mentioned, it seems beneficial to have a larger amount of salad before a main meal, such as lunch or dinner.<\/li>\n\n\n\n<li>It can also be used as a snack between main meals.<\/li>\n\n\n\n<li>However, vegetables have a positive effect at any time of the day, so it is definitely beneficial to have them with every meal.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">What salad to prepare?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Prepare&nbsp;<strong>a mix of different types of vegetables, <\/strong>such as lettuce, tomatoes, radishes and peppers. There are no limits to your imagination, so you can use any types you like.<\/li>\n\n\n\n<li>Add a dressing with a lower amount of calories &#8211; you can use balsamic vinegar or lemon juice, for example.<\/li>\n\n\n\n<li>You can also add cereals, pseudo-cereals or legumes as another source of fibre and complex carbohydrates.<\/li>\n\n\n\n<li>A source of protein (lean meat, fish, etc.) and healthy fats (oils, nuts and seeds) is also suitable for the salad. However, if the salad contains complex carbohydrates, fats and proteins, remember that its energy value is significantly higher than in the case of the vegetables alone.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_Watermelon\"><\/span>10. Watermelon<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Do you always look forward to the watermelon season? There is probably nothing tastier than a fresh, chilled red watermelon. Many of you will surely be pleased to hear that it is one of those foods that have a low energy density and at the same time are able to satiate well. This is mainly due to the amount of <strong>water<\/strong>, which makes up to <strong>91% of its content<\/strong>.<span class=\"tadv-color\" style=\"color: #ff6600;\"> [10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Watermelon contains sugar, and therefore one would expect that after eating it, our&nbsp;<strong>blood sugar level<\/strong> (glycemia) would rise rapidly. Sugar is generally <strong>quickly digested and absorbed<\/strong> and a rapid increase in blood sugar is often followed by a sharp <strong>drop<\/strong>, which can cause, for example, sweet cravings.&nbsp;However, the rise in blood sugar after eating watermelon is not so sudden, because&nbsp;<strong>the total amount of sugar<\/strong>&nbsp;is relatively&nbsp;<strong>low,<\/strong> namely 6 g \/ 100 g. For comparison, a banana contains 12 g of sugar \/ 100 g. In addition, if you eat it together with yoghurt or another source of protein, the rise in blood sugar will be even slower. <span style=\"color: #ff6600;\">[10,16]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>However, this doesn&#8217;t mean that you should devour half a watermelon per sitting. Ideally, you should eat <strong>2 servings of fruit<\/strong> (the size of your fist) a day, and watermelon is no exception. <span class=\"tadv-color\" style=\"color: #ff6600;\">[19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients does watermelon contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>100 g<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">33 kcal \/ 139 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">of which sugars<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.15 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.4 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Water<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include watermelon in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The most advantageous and probably the tastiest is to treat yourself to a watermelon in its original form, just by itself as a small snack during the day or together with yoghurt, quark, etc.<\/li>\n\n\n\n<li>However, for variety, you can use it in smoothies, or you can use its juice to flavour still or sparkling water.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"803\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg\" alt=\"Watermelon in a diet\" class=\"wp-image-426735\" style=\"width:843px;height:602px\" title=\"Watermelon in a diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1124x803.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-400x286.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-1536x1097.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-517682274-2048x1463.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"11_Berries\"><\/span>11. Berries<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you are looking for a fruit from which you will receive&nbsp;<strong>the least amount of sugar and energy<\/strong>, berries are the right choice. This group includes, for example, the following types:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Raspberries<\/li>\n\n\n\n<li>Blueberries<\/li>\n\n\n\n<li>Currants<\/li>\n\n\n\n<li>Blackberries<\/li>\n\n\n\n<li>Strawberries<\/li>\n\n\n\n<li>Cranberries<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>These small fruits are also typical in its<strong>&nbsp;high content of fibre<\/strong>&nbsp;and&nbsp;<strong>water<\/strong>, thanks to which they <strong>satiate<\/strong> quite well. In one study, scientists compared the effect of eating berries and cookies on <strong>feelings of hunger and subsequent food intake<\/strong>. They found that after eating fruit, energy intake from the next meal was lower, which is probably due to its higher volume and water and fibre content. <span class=\"tadv-color\" style=\"color: #ff6600;\">[9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Berries are also a great source&nbsp;<strong>of antioxidants<\/strong>, such as <strong>flavonoids<\/strong>,&nbsp;<strong>phenolic acids<\/strong>,&nbsp;<strong>vitamin C <\/strong>and <strong>vitamin E<\/strong>, which help the body fight free radicals and reduce the risk of various diseases. <span class=\"tadv-color\" style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How much energy and nutrients do berries contain?<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Raspberries (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Blueberries (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Currants (100 g)<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Strawberries (100 g)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy Value<\/td><td class=\"has-text-align-center\" data-align=\"center\">46 kcal \/ 193 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">59 kcal \/ 248 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">54 kcal \/ 227 kJ<\/td><td class=\"has-text-align-center\" data-align=\"center\">32 kcal \/ 134 kJ<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.75 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">12 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">of which sugars<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.9 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.4 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.65 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.2 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.3 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Water<\/td><td class=\"has-text-align-center\" data-align=\"center\">86 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">84 g<\/td><td class=\"has-text-align-center\" data-align=\"center\">91 g<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\"><span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">How to include berries in your diet?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>These tiny fruits taste great in yoghurt or quark with various muesli or granola.<\/li>\n\n\n\n<li>You can also use them to make delicious desserts, such as these <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-refreshing-blueberry-slice-full-of-protein\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">blueberry bars<\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-fluffy-muffins-with-chocolate-and-raspberry\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\">muffins<\/a>.<\/li>\n\n\n\n<li>They are also suitable for smoothies or for flavouring still or mineral water.<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg\" alt=\"Berries in a diet\" class=\"wp-image-426755\" style=\"width:843px;height:562px\" title=\"Berries in a diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/iStock-530580406-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_other_foods_could_be_included_on_this_list\"><\/span>What other foods could be included on this list?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The list of foods that can satiate well and contain only a minimum amount of calories certainly doesn&#8217;t end with those we have mentioned so far.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Other foods that could also be easily included are different types of <strong>vegetables<\/strong>, such as&nbsp;<strong>cruciferous vegetables<\/strong> (cauliflower, broccoli, cabbage, kohlrabi, etc.), <strong>leafy vegetables<\/strong>&nbsp;or&nbsp;<strong>fruit vegetables <\/strong>such as cucumbers, peppers or tomatoes.<\/li>\n\n\n\n<li><strong>Lean types of meat, hams with a high proportion of meat<\/strong>&nbsp;or, for example,&nbsp;<strong>dairy products with a lower fat content,<\/strong> generally have a relatively low amount of calories as well.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>Egg whites<\/strong><\/a>, which, unlike yolks, only contain proteins, could be included here as well.<\/li>\n\n\n\n<li>Let&#8217;s not forget&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/legumes\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>legumes<\/strong><\/a>&nbsp;or&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/grains-and-cereals\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"(opens in a new tab)\"><strong>whole grain foods<\/strong><\/a><strong>. <\/strong>Although their energy value is higher than that of the foods mentioned so far, they are still valued because of their fibre content, complex carbohydrates and proteins.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Recurrent feelings of hunger don&#8217;t belong to a proper diet, not even when you are trying to lose weight. Your goal should always be <strong>a varied and balanced menu rich in all nutrients,<\/strong> which also includes foods with a high satiating capacity. These foods usually have a large volume, a high content of water, fibre or protein. If they are a regular part of your meals, you have a much better chance that your attempts to lose weight will go without hunger pangs and cravings and will eventually end in success.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you found this article useful, don&#8217;t keep it to yourself and spread it among your family and friends.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fish\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFish\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Happiness often goes hand in hand with a full stomach. Which foods can help to fill you up whilst containing only a minimum amount of calories? Today&#8217;s article has the answer.<\/p>\n","protected":false},"author":156,"featured_media":426539,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[97],"tags":[6473,6965,7349,6365],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-427594","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-tips","8":"tag-diet","9":"tag-low-calorie-foods","10":"tag-nutrition","11":"tag-weight-loss","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hungry When Loosing Weight? 11 Low-Calorie Filling Foods - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Which foods are filling and low in calories? Foods suitable for weight loss and hunger suppression contain a lot of water, fibre and protein.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Which foods are filling and low in calories? Foods suitable for weight loss and hunger suppression contain a lot of water, fibre and protein.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-27T10:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-01T13:16:06+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Zuzana G\u00e1likov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"21 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/\"},\"author\":{\"name\":\"Zuzana G\u00e1likov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\"},\"headline\":\"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods\",\"datePublished\":\"2023-03-27T10:00:00+00:00\",\"dateModified\":\"2024-05-01T13:16:06+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/\"},\"wordCount\":4297,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png\",\"keywords\":[\"diet\",\"low-calorie foods\",\"nutrition\",\"weight loss\"],\"articleSection\":[\"Diet and healthy lifestyle\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/\",\"name\":\"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png\",\"datePublished\":\"2023-03-27T10:00:00+00:00\",\"dateModified\":\"2024-05-01T13:16:06+00:00\",\"description\":\"Which foods are filling and low in calories? Foods suitable for weight loss and hunger suppression contain a lot of water, fibre and protein.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png\",\"width\":1200,\"height\":628,\"caption\":\"Hlad pri di\u00e9te? 11 nizkokalorick\u00fdch potrav\u00edn, ktor\u00e9 zas\u00fdtia\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702\",\"name\":\"Zuzana G\u00e1likov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"contentUrl\":\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg\",\"caption\":\"Zuzana G\u00e1likov\u00e1\"},\"description\":\"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods - GymBeam Blog","description":"Which foods are filling and low in calories? Foods suitable for weight loss and hunger suppression contain a lot of water, fibre and protein.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/","og_type":"article","og_title":"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods - GymBeam Blog","og_description":"Which foods are filling and low in calories? Foods suitable for weight loss and hunger suppression contain a lot of water, fibre and protein.","og_url":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/","og_site_name":"GymBeam Blog","article_published_time":"2023-03-27T10:00:00+00:00","article_modified_time":"2024-05-01T13:16:06+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png","type":"image\/png"}],"author":"Zuzana G\u00e1likov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Zuzana G\u00e1likov\u00e1","Estimated reading time":"21 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#article","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/"},"author":{"name":"Zuzana G\u00e1likov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702"},"headline":"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods","datePublished":"2023-03-27T10:00:00+00:00","dateModified":"2024-05-01T13:16:06+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/"},"wordCount":4297,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png","keywords":["diet","low-calorie foods","nutrition","weight loss"],"articleSection":["Diet and healthy lifestyle"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/","url":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/","name":"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png","datePublished":"2023-03-27T10:00:00+00:00","dateModified":"2024-05-01T13:16:06+00:00","description":"Which foods are filling and low in calories? Foods suitable for weight loss and hunger suppression contain a lot of water, fibre and protein.","breadcrumb":{"@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/03\/potraviny-s-min.-kcal-FB-1-1.png","width":1200,"height":628,"caption":"Hlad pri di\u00e9te? 11 nizkokalorick\u00fdch potrav\u00edn, ktor\u00e9 zas\u00fdtia"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.com\/blog\/hungry-when-loosing-weight-11-low-calorie-filling-foods\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Hungry When Loosing Weight? 11 Low-Calorie Filling Foods"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/9cab6e2b2ea37df482f20f8432c95702","name":"Zuzana G\u00e1likov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","contentUrl":"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2026\/03\/T49U9MT0R-U03K3PCTJGG-04f882093255-512-96x96.jpg","caption":"Zuzana G\u00e1likov\u00e1"},"description":"Zuzana G\u00e1likov\u00e1 is a nutrition specialist and an expert editor for GymBeam Magazine with over 10 years of experience. She earned her Master's degree in the field of Nutritional Specialist at the Faculty of Medicine of Masaryk University (one of the largest and most prestigious universities in Central Europe). Throughout her career, she has gained valuable clinical experience, including three years working in a hospital outpatient clinic focusing on the treatment of diabetes and obesity. She also brought a wealth of experience in creating expert content to the GymBeam editorial team, a field she has been working in since 2018 for leading Central European health and fitness platforms. She closely specialises in clinical and preventive nutrition. In her practice and articles, she applies a strict evidence-based approach (Evidence-Based Medicine) and relies exclusively on scientific studies from internationally recognised databases such as PubMed and ScienceDirect. She actively combines her expert theoretical knowledge with practice in her free time, engaging in CrossFit, strength training, running, and mountain hiking.","url":"https:\/\/gymbeam.com\/blog\/author\/zuzana-galikova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/427594","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/156"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=427594"}],"version-history":[{"count":1,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/427594\/revisions"}],"predecessor-version":[{"id":565751,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/427594\/revisions\/565751"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/426539"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=427594"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=427594"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=427594"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=427594"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=427594"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}