Good Morning Sunshines!
2 words. Volume eating! This can help you stay fuller on a low-calorie diet and help you to achieve your health and fitness goals! You guys can also check out some more posts that I have made in the past that have amazing weight loss tips…
Underrated Weight Loss tips from Formerly Obese Redditers<<<
What you need to Know Before Starting Your Weight Loss Journey<<<
20 Weight Loss Tips You Wish You Knew Sooner<<<
6 Weight Loss Tips for Teens<<<
About a year ago, I made a post called “How to lose belly fat with food”. I have learned a lot since then on my own weight loss journey and while going to school to study nutrition and weight loss. I now understand that calories in vs calories out is the only way to lose weight.
If you want to figure out your BMR or essentially the number of calories you typically burn in a day, here is a link to that: BMR CALCULATOR
If you want to know how many calories you need to eat to maintain and fulfill your goals, check out that calculator here: MACRO CALCULATOR (I recommend a weight loss of .5 to 1lb a week!)
Lastly, if you want to learn more about your fat pattern, BMI, etc, check out this link from WEBMD: Weight Loss calculators
If you want to try a reliable program that actually works in getting you to start craving healthy food instead of processed foods, try the 7 Day Detox Program by Christina Carlyle (aff link)! It is my favorite professional program! It is amazing and I lost 7 lbs from it. If you don’t want to do a program like this, just implementing these foods will help you decrease cravings for processed foods 🙂
Now that we have gone over that, let’s talk about some extremely filling foods that will help you lose weight.
These foods work because they are super low in calories, high in water, high in fiber, and high in nutrients. I love these foods because they will fill you up!
Try to pair these foods with some nutritious whole grains and lean proteins. These will also aid in fat loss because they take longer to digest, and you need them to help keep your muscle intact while losing fat. Rapid weight loss can be dangerous so sticking to a 200 calorie deficit is still doable.
Lean protein foods to help you feel full:
Salmon
Chicken breast
Tuna
Egg whites
Vegan protein powder
Lentils
Edamame
Coldwater fish
Black beans
High protein organic tofu
Tempeh
Non-fat Plain Greek Yogurt
Nutritional yeast
These protein sources are amazing for getting you zinc, omega 3’s EPA and DHA, vitamin e, iron, folate, calcium, and all b vitamins. Try to get grass fed, organic, or shop local when you can. Protein has 4kcals per gram.
Healthy whole grains:
Plain oats
Bulgur
Brown rice
Whole grain bread, I like Ezekiel bread!
Rye
Buckwheat
Barley
Quinoa
Amaranth
These foods all have a low glycemic load and glycemic index which makes it perfect to keep you feeling full. If you eat a higher glycemic indexed food, the faster your blood sugar will spike then drop, leaving you to crave more food!
Veggies to keep you feeling full
Any type of lettuce
Spinach or any dark greens
Watercress
Bok choy
Celery
Cucumber
Cabbage
Carrots
Broccoli
Green beans
Mushrooms
Cauliflower
Zucchini
Squash
Moderate to high GI foods:
White and yellow potatoes
Sweet potato
So obviously these are veggies… Add a lot of them to your meals to make you feel nice and full. Add in some whole grains for more energy and a burst of complex carbs, with some high protein and you will feel amazing. Not only will these fill you up on low calories, you will hit your fiber for the day and all the nutrients you need. Carbohydrates have 4kcals per gram.
You will feel energized and ready to go on your diet leave you feeling happy and satiated!
Healthy Fruits to add for sweetness
Berries blend (blueberries, strawberries, blackberries, raspberries)
Watermelon
Banana
Apples
Oranges
Grapes
Kiwi
Cranberries
Tomatoes
Plums
Peach
cherries
Figs
Dates
Dates, figs, apples, bananas, kiwi all have a good amount of sugars in them. Eat these in moderation but know they are healthy! Don’t freak out and think you can’t have fruit on a diet because you should. They add more fiber, great carbs, and make you feel fresh.
Obviously, account for them in your macros after you do the calculation, but usually it’s a good idea to have 3-4 servings of fruit. I like to have ½ banana in the morning and then ½ banana after dinner for desert. It really is a yummy treat. 1 banana is considered 1 serving of fruit.
Top ½ a banana with a brown rice cake and pb2 and you have a low calorie, healthy sweet treat for the end of the night! This would only be about 135 calories.
Healthy fats to add satiety and flavor
Olive oil (or sunflower oil, canola oil, avocado oil)
Avocado
Sunflower seeds
Pumpkin seeds
Hemp seeds
Chia seeds
Flax seeds
Walnuts
Almonds
Pecans
Hazelnuts
There isn’t a lot of fat on this list and there is a reason why. Fat is very high in calories and will not fill you up even though people think it does. It adds taste, texture, and satiety to the meals. It is also good for your skin, nails, and hair and great for regulating hormones.
The problem is the type of fat that so many people try to eat. Saturated fats have been linked to heart disease and are often in solid fats or animal products. LIMIT this to no more than 20g a day if you do add it but honestly, the fats listed are very heart-healthy and good for you. Obviously, be careful and track your macros so you aren’t overeating on fats.
It is easy to overeat on high-calorie fatty foods like…
…crackers, cakes, cookies, chips, butter, nut butters, nuts, etc. Try to account for these when you are tracking your foods but don’t be afraid to add them. Just be mindful of the serving size.
Stick to your serving sizes and measure out the oil if you use it. Fat has 9kcals per gram. That means that 10g of fat is 90 calories. You can eat 2 cups of shredded carrots and feel fuller off that than you could 1tbs of oil.
To conclude…
Alright. This is your free diet plan! Haha, really you can make your own meal plan without paying someone tons of money! Just eat healthy and follow the serving sizes. Your diet doesn’t have to be boring either. Mix it up, have some French toast. Try to make your favorite foods healthy! I will come out with a post on all the low-calorie snack foods next that you can eat while on a diet this week too.
Good luck babes! And remember I am here if you want to talk! You can join my Facebook page here: The Plant-Based Babe
To get some more guidance, try Christina’s 7 Day Detox Program!!
XOXO,
DACIA
Matthew 6:33
“But seek first the kingdom of God and his righteousness, and all these things will be added to you.”
