Choosing high-volume, nutrient-rich foods helps you stay full while eating fewer calories.
Key takeaways
- Filling half your plate with non-starchy vegetables and including lean protein at each meal supports steady energy and muscle health.
- Focusing on whole, minimally processed foods makes a calorie deficit more sustainable in the long run.
If you’re trying to lose weight, it’s not just about how many calories you eat, it’s about what those calories come from.
Foods to help you stay in a calorie deficit
Hi, I'm Riley.
If you're trying to lose weight, there are certain foods that can make stain in a calorie deficit easier without leaving you hungry or deprived.
When you're in a calorie deficit, the type of foods you eat is just as important as the calories themselves.
Nutritious foods full of fibre, vitamins and minerals will provide the nutrients your body needs.
Good news is some of these foods are high in water and fibre, meaning you can eat satisfying portions with fewer calories.
Here are some simple effective choices.
Non starchy vegetables like spinach, broccoli, zucchini, carrot and capsicum are high in fibre which helps to keep you fuller for longer.
These lower starch options are also lower in calories so it means you can have a large serving size to help keep you satisfied.
Fruits like berries, apples, oranges and melon are sweet, satisfying and nutrient rich.
Like our veggies, fruits are also a low calorie, high fibre option, so a great choice if you're craving something sweet.
Proteins like chicken, fish, tofu and eggs can keep you full and also preserve your muscle.
By choosing lean options and trimming off any visible fat, you can keep your calorie intake lower.
Whole grains and legumes like rolled oats, lentils, brown rice and quinoa provide long lasting energy and fibre.
This is important as these options will keep us energised for longer, meaning we won't get the afternoon slump and reach for a sweet treat.
Some practical ways to incorporate these foods into your diet is to fill half of your plate with the non starchy vegetables at lunch and dinner.
It adds volume without excess calories.
Aim for a rainbow of colours to make sure you're getting in a range of nutrients.
Include lean protein at every meal.
This will help you feel satisfied, plus it's important for maintaining and building muscle.
Choose high fibre whole grain carbs like oats or lentils to stay fuller for longer and avoid energy crashes.
Be careful of packaged snacks, which can often be high in sugar, salt and saturated fat.
If you do need to choose a packaged snack, read the ingredients list and the nutrition information panel.
Choosing one that will give you a bit of protein, fibre and minimal additives.
Choosing the right foods makes a calorie deficit easier and more sustainable without feeling restricted.
If you want more support with your weight loss journey, speak to your doctor or your dietitian.
See you next time.
Focus on food quality
Nutritious foods rich in fibre, vitamins and minerals give your body what it needs to stay healthy and energised.
Some foods are also naturally high in water and fibre, meaning you can eat generous portions without overdoing calories. These types of foods can help you feel fuller for longer and make a calorie deficit easier to maintain.
Food to keep you feeling full
Certain foods can make managing your calorie intake much simpler:
Non-starchy vegetables: Spinach, broccoli, zucchini, carrots and capsicum are packed with fibre and low in calories. That means you can enjoy large servings that keep you satisfied.
Fruits: Berries, apples, oranges and melon are sweet, refreshing and nutrient-rich. Their fibre content slows digestion, helping you feel full while still satisfying a sweet craving.
Protein-rich foods: Options like chicken, fish, tofu and eggs keep you fuller for longer and help preserve muscle when you’re losing weight. Choose lean cuts and trim visible fat to keep calories in check.
Whole grains and legumes: Foods such as oats, lentils, brown rice and quinoa provide long-lasting energy and fibre, helping prevent the afternoon energy dip that often leads to snacking.
How to build your plate
You can make these principles work at every meal with a few simple tricks:
- Fill half your plate with non-starchy vegetables: Add colour and volume without excess calories.
- Include lean protein at every meal: It helps you stay full and supports muscle maintenance.
- Choose high-fibre wholegrains or legumes: They help keep energy levels steady and reduce cravings.
The snack trap
Packaged snacks can often be high in sugar, salt and saturated fat.
If you do reach for one, check the nutrition information panel and ingredient list. Aim for snacks that provide some protein and fibre with minimal additives.
Choosing the right foods can make staying in a calorie deficit easier, more sustainable and far more enjoyable.
If you’d like more tailored support, talk to your doctor or a dietitian.
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Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
1 National Health and Medical Research Council (2023). Australian Dietary Guidelines.
2 NHS UK. (n.d.). Healthy weight, choosing lower-calorie foods.
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