30 Best Low-Calorie, Filling Foods to Lose Weight, Per Dietitians

Weight loss isn’t as easy as counting calories. The kinds of food you eat matter, too, along with lifestyle changes like exercise and sleep. But if you’re serious about losing weight, choosing the best low-calorie foods is a great place to start.

“No matter what diet you’re doing, it’s all about eating fewer calories than you’re burning off,” explains Diana Sugiuchi, R.D.N., a registered dietitian focusing on sustainable weight loss. It’s not an exact science—we don’t absorb every single calorie in everything we eat—but whether you’re just living your life or exercising more, maintaining this balance is crucial.

But that doesn’t mean you should take things to extremes: “A lot of people go, ‘Oh, if I eat a whole bunch fewer calories than I need, then I’ll lose weight quicker,’” Sugiuchi continues. You will, at least for a little bit, but these diets could be “really, really, really damaging in the long term” because your metabolism could drop, leaving you unable to process a normal amount of food. You’ll probably end up gaining the weight back, she warns—and you could battle mental repercussions from food restriction, too.

Instead, go the slow and steady route by loading up on filling, low-calorie foods. Prioritize whole foods (like fresh vegetables, fruits, and proteins), not processed ones (like shakes and supplements), Sugiuchi says. Fiber and protein make the biggest difference in helping you feel full, she says, which cuts down on unnecessary snacking between meals.

High-quality fiber comes from plants, like whole grains, fruits, and veggies, Sugiuchi notes. Protein obviously comes from animal products like meat and dairy, but there are tons of high-protein vegetables, too. Both nutrients digest slowly, keeping you feeling satisfied and aiding your weight-loss journey.

But what foods should you add to your pantry and fridge? Here are the best filling, low-calorie foods to add to your diet to help you reach your weight-loss goals, according to dietitians.