Apr 11, 2025

9 Low-Calorie Foods to Include in Your Weight Loss Journey

Sahithya Maram

Nutritionist

Lately, I’ve been seeing so many reels and posts about weight loss—some saying all you need is low-calorie foods, while others claim you can eat unlimited amounts and still shed kilos.

And honestly? That’s not the full picture.

Ever tried eating just cucumbers and lauki (bottle gourd) sabzi for a few days? At first, you feel light, but soon, you’re hungry, cranky, and dreaming of parathas.

So let’s get real—low-calorie foods alone won’t help you lose weight. You need the right balance of protein, fiber, and healthy fats to keep you full and prevent those late-night cravings for namkeen or chai biscuits.

First, Let’s Bust Some Myths

Myth 1: Low-calorie foods = guaranteed weight loss
Truth: If your meals lack protein and healthy fats, you’ll just feel hungrier later.

Myth 2: You can eat unlimited amounts of low-calorie foods
Truth: Even a whole plate of salad won’t help if your diet lacks nutrients.

Myth 3: Low-calorie food = bland and boring
Truth: Indian food is full of spices that can make even the simplest dishes tasty. It’s all about how you prepare them!

Here are 9 desi low-calorie foods that actually work, but only if you use them the right way!

1. Moong Dal :

Calories: ~116 kcal per 100g (cooked)
Why It Works: High in protein + fiber = Keeps you full = No random snack cravings
How to Eat It Smartly: Have a bowl of moong dal with sautéed veggies and whole wheat roti—it’s satisfying AND keeps your digestion on track.

2. Dahi (Curd ) :

Calories: ~98 kcal per 100g
Why It Works: Packed with probiotics, protein, and calcium, dahi improves digestion, keeps bloating in check, and helps you stay full longer.
How to Eat It Smartly: Skip the sugar-loaded flavored yogurts—have plain dahi with jeera powder or add it to a bowl of chopped cucumbers and coriander for a refreshing, protein-rich side.

3. Kheera (Cucumber) :

Calories: ~15 kcal per 100g
Why It Works: 95% water = Fills you up with almost negligible calories.
How to Eat It Smartly: Instead of just plain slices, make a crunchy cucumber raita or eat it with hummus for extra protein.

4. Palak (Spinach):

Calories: ~23 kcal per 100g
Why It Works: High in fiber + iron = Keeps you energetic and prevents overeating.
How to Eat It Smartly: Add palak to dals, make a spinach omelette, or blend it into a smoothie with nuts for healthy fats.

5. Sprouts:

Calories: ~29 kcal per 100g
Why It Works: Loaded with protein and fiber, so you stay full for longer.
How to Eat It Smartly: Sprouts chaat with lemon and chaat masala = perfect balance of taste and nutrition.

6. Lauki (Bottle Gourd) :

Calories: ~14 kcal per 100g
Why It Works: Super hydrating and great for digestion.
How to Eat It Smartly: Instead of a heavy sabzi, try lauki soup with spices—it’s warm, comforting, and super low-calorie.

7. Ragi (Finger Millet):

Calories: ~320 kcal per 100g
Why It Works: High in fiber + amino acids = Keeps blood sugar stable and controls hunger.
How to Eat It Smartly: Swap white rice for ragi roti, or make a protein-rich ragi dosa with coconut chutney.

8. Makhana (Fox Nuts):

Calories: ~104 kcal per 30g
Why It Works: Low in cholesterol and sodium but high in antioxidants.
How to Eat It Smartly: Dry roast them with a little ghee and black salt—it’s crunchy, tasty, and perfect for evening hunger pangs.

9. Roasted chana:

Calories: ~164 kcal per 30g
Why It Works: High in protein and fiber, roasted chana keeps you full for hours and helps control cravings.
How to Eat It Smartly: Mix with peanuts, diced onions, and a squeeze of lemon for a spicy, crunchy chaat that’s both filling and nutritious.