Top 5 Foods to Stay Full in a Calorie Deficit

Have you ever seen a magazine cover or social media post claiming that eating certain foods will make you lose weight?

I see it all the time.

“This special soup helps you burn 14 lbs of fat in a week.”

“This secret juice cleanse recipe burns fat.”

Here’s the truth about losing body fat: There isn’t any one food that alone makes you lose fat.

Just like there isn’t any one food that alone makes you gain fat.

The way you lose fat is by consistently burning more calories in a given day/week than you eat.

That is called a caloric deficit.

So technically, you can fit any collection of foods you like into your daily calorie intake. And if you’re in a deficit, you’ll lose body fat.

That being said – it’s in your best interest to eat nutrient – dense whole foods most of the time, to keep you full when in a deficit. These nutritious whole foods shouldn’t be very calorie dense, but may include protein, fibers, or vitamins that can keep you satiated.


Here are 5 foods that can be great options to help you stay full in a calorie deficit to lose fat:


1. Vegetables

Most vegetables are very low calorie & often include vitamins & fiber allowing you to consume plenty of them without racking up the calories. I recommend having them at every meal. Some of the lowest calorie vegetables per 100g that have plenty of vitamins are:

Asparagus, Broccoli, Spinach, Green Beans, Peppers, Cauliflower


2. Chicken Breast

Chicken breast is one of the leanest meats (very minimal fat).

It offers you plenty of protein to stay full and is a low calorie food since there’s no carbs and very little fat.


3. Egg Whites

Egg whites are just straight protein. There’s no carbs or fat, which helps keep you full while remaining low in calories.

I like the liquid egg whites because I can add it to my breakfast for extra protein & don’t have to throw out a whole egg.


4. Fish

Fish is a great protein option in a fat loss phase and most fish are usually relatively low calorie options. Some of the lowest calorie Fish per 100g are:

Shrimp, Tilapia, Cod.  Salmon has about 208 calories per 100g which is a good option also.


5. Fruits

Fruits are generally low calorie foods, they taste great, and often include vitamins. These are great snack options in a fat loss phase. Some of the lowest calorie fruits per 100g are:

Strawberries, Blueberries, Blackberries, Watermelon, Apples, Oranges


There you have it….5 great food options to keep you full in a calorie deficit for your fat loss phase.

I hope this was helpful.

About the Author:

Jesse Rosenthal

Jesse is a former Corporate Professional turned Fitness Pro.

He is a Certified Personal Trainer and Online coach based in New York with 9 years of experience coaching working professionals to lose body fat & build muscle sustainably.

He is a natural Men’s Physique competitor and founder of the Modern Man Coaching program.